Thursday, September 30, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/swim by 25's
1:00 rest
With fins, fly drilling for both groups...
1:00 rest, take fins off
3 sets of:
1 x 50 swim/kick choice (Plat@ :50, Gold @ :55)
1 x 50 swim neg split free br 3 (Plat @ :45, Gold @ :50)
1 x 50 swim fly/free br 3 (Plat @ :45, Gold @ :50)
1 x 50 swim fly/kick choice (Plat @ :45, Gold @ :50)
2 x 25 swim fly @ :40, #1 is build to FAST, #2 is all out FAST
No rest between sets, check HR after 3rd set immediately & OML
2 sets of:
4 x 100 - Plat @ 1:30, Gold @ 1:40- 3 swim neg split free br 3, 1 swim/kick by 50's choice
4 x 100- as above, only go 2 & 2
4 x 100- as above, only go 1 swim neg split free br 3, then 3 swim/kick by 50's choice
1 x 600 (Gold go 400) swim w/snorkel, get time, desc 1-2 to what you can
1:00 rest between sets.
After 2nd set, check HR immediately & OML
200 easy drill after 2nd set = approximately5800 scy (Gold) & 6200 scy (Plat).
Do an excellent job on your HW tonight, be ready for tomorrow's workout. Have a great day!