Sunday, October 3, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/drill/choice kick/choice breaststroke drill by 25's
1:00 rest
2 sets of:
1 x 300- 50 catchup free drill, 50 choice drill in main race stroke NO FREE
:30 rest
6 x 25 @ :40-
jungle sprints in 1st set (main race stroke NO FREE)
1/2 LUNGBUSTER 1/2 kick FAST on back in 2nd set
No rest between sets, check HR after 2nd set
With fins, 6 sets of:
3 x 50 swim @ 1:00 desc 1-3 to all out FAST (odd sets free, even sets M.R.S.)
1 x 25 kick FAST on back @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets, check HR after last set.
PLATINUM
3 sets of:
4 x 75 kick on back @ 1:15
6 x 100 swim neg split free br 3 @ 1:25 (@ 1:20 in 2nd set, @ 1:15 in 3rd set)
1 x 450 pull free br 3/5/7 by 50's, except by 150's in 3rd set; desc 1-3 to what you can
1:00 rest between sets, check HR after each set
200 easy drill = 7350 scy
GOLD
4 sets of:
4 x 25 jungle sprints in M.R.S. @ :40
4 x 50 swim free/M.R.S. (NO FREE) by 25's @ :55 (@ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set)
1 x 200 swim negative split backstroke
1:00 rest between sets, check HR after each set
200 easy drill = 5300 scy.
Make sure your HW is done and you're ready for the week ahead. Tomorrow morning at 5:30 a.m. Have a great day!