Sunday, October 31, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/kick by 50's
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
4 x 50 @ 1:00 - 25 kick on back (build), 25 choice drill NO FREE
4 x 125 @ 2:15- 50 swim/kick, 75 drill/kick/drill in M-R-S
8 x 50 swim free/M-R-S by 25's @ :45 (back) or :50 (fly) or :55 (breast)
1:00 rest, check HR
4 sets of:
4 x 50 kick @ :55- negative split, explosive dolphin kick underwater
1 x 100 swim/kick by 50's @ 1:45 (2:00) FAST
1 x 150 swim neg split free br 3 (Jenna- 250) @ 2:15 (3:15)
1** x 25 swim FAST from a dive
** add 1 x 25 in each set, so 4th set is 4 x 25 FAD
1:00 rest between sets, check HR after each round
After 4th set...
8 x 100 kick @ 1:45 (2:00) as follows...
odds- strong negative split on back w/explosive underwater dolphin kick
evens- FAST free with board
200 easy drill = 5050 (Jenna- 5650)
If there is time...
Bucket of Balls
Don't overdo it on the candy tonight, don't go out alone. Have a great day!