Tuesday, September 21, 2010

SMAC Platinum & Gold

600/400- IM is drill/drill/swim/breast kick on back by 25's
1:00 rest
3 x 100 @ 1:45 - 50 fist free, 50 breast pull w/free kick
4 x 75 @ 1:30 - 2 kicks 1 pull breast, except 2nd 25 is swim breast
4 x 150 @ 3:15 - 50 kick choice, 25 swim breaststroke, 2nd 75 faster than the 1st 75
1:00 rest, check your HR immediately & OML
1 x 800 kick (continuously) as follows:
50 FAST/150 easy
100 FAST/100 easy
150 FAST/50 easy
200 all FAST
1:00 rest, check HR again
4 sets of:
1 x 100 swim free br 3, last 25 is main race stroke NO FREE
1 x 100 swim free br 3, last 25 is kick on back
1 x 125 swim free br 3 - same interval as the 100's
No rest between sets; intervals are as follows:
Jenna- 1:40 (1:30 on last set)
Jacob- @ 1:50, all free is backstroke, go last set @ 1:40
Daryl- with Jacob, going free on the free
Alina, Alexis, Danielle, Maverick & Michael - @ 1:55, last set @ 1:45
Check HR immediately after 4th set & OML
200 easy drill after 4th set.
Do an excellent job on your HW tonight, stretch if you can. Have a great day!