Friday, October 22, 2010

SMAC- Platinum & Gold

600/4oo- the IM is kick/drill/kick/swim by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 50 fist free br 3, 25 dolph kick on side (50 drill in m-r-s in 2nd set)
4 x 50 @ :50 swim/kick by 25's free (m-r-s in 2nd set)
No rest between sets, check HR after 2nd set
2 sets of:
1 x 300- 50 swim/50 kick, 2nd 100 stroke must be different than 1st & 3rd
:10 rest
1 x 100 swim/kick @ 1:30 NO FREE
1 x 100 swim free br 3 @ 1:30- except 3rd 25 is kick free on back
1 x 100 swim IM, get time & desc 1-2
:30 rest between sets.
Check HR after 2nd set, then 1:00 rest
6 x 150 swim free br 3 @ 2:40 desc 1-3/4-6 to all out FAST
6 x 150 kick on back @ 3:20 desc 1-3/4-6
12 x 50 kick FAST @ 1:15- keep track of fastest time and average time
200 easy drill = 5800 scy
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start! Have a great day!