Thursday, October 7, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/swim/drill/choice breaststroke drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free, 25 breast kick on back
4 x 50 @ 1:00- 25 choice drill in main stroke (NO FREE), 25 fly kick on side
3 x 100 swim free br 3 - except 3rd 25 is kick on back - @ 1:20 (Plat), 1:30 (Gold), or 1:40 (AADHSMM)
1:00 rest, check HR
3 x 100 kick descend 1-3 to all out smoking FAST @ 2:30
1:00 rest
MYSTERY SET
1:00 rest
Finish up with...
1 x 1400 as follows-
200 pull free br 3/5/7/9 by 50's
150 kick IM order by 50's (fly/breast/free on back, by 50's)
(four times through continuously)
200 easy drill = 6100 scy
Do an excellent job on your HW tonight, stretch your legs if you can. BIG day tomorrow, then a day off- get excited! Have a great day!