Friday, October 1, 2010

SMAC- Platinum & Gold

600 swim freestyle
400 swim reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 50 catchup free drill @ 1:00
2 x 150 @ 3:00- 50 1/2 ra 1/2 la back drill, 50 breast pull with free kick, 50 kick choice on back with strong neg split (Gold go 1 x 150 @ 4:00)
3 x 50 @ 1:00 swim back/breast by 25's, desc 1-3 to what you can (Gold @ 1:10)
No rest between sets, check HR after 2nd set
3 x 100 kick FAST on back @ 2:30
1 x 300 swim free br 3 @ 80%- get time
1:00 rest
3 x 100 kick FAST on back @ 2:30
1 x 300 swim free br 3 @ 90%- get time
1:00 rest
6 x 50 kick FAST with boards @ 2:00
1 x 300 swim all out FAST, 100% effort, best swim of the day
1 x 600 pull free w/buoy br 3/5/7 by 50's
1:00 rest
1 x 300 kick FAST for time on back
1:00 rest
With fins, 6 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 25 kick FAST on back @ :30
1 x 25 LUNGBUSTER all out FAST @ :30
No rest between sets
200 easy drill after 6th set = 6200 scy
Do an excellent job with your HW this weekend, don't leave it all until Sunday Night! Have a great day!