Tuesday, October 19, 2010

SMAC- Platinum & Gold

600/400- the IM is 50 drill, 25 kick, 25 choice skulling
1:00 rest
2 x 200 @ :10 rest- 50 offside breathing free drill, 50 choice breaststroke drill
8 x 50 @ :55 (1:00) kick on back as follows:
odds- IM order by 25's, build each 25 to FAST
evens- free negative split
18 x 75 swim as follows:
1- swim free br 3 @ 1:10 (1:20)
2- swim free/breast/free by 25's @ 1:10 (1:20)
3- swim free br 3 @ 1:00 (@ :55 if you can on #'s 6, 9 & 12) (1:10)
No rest between sets of 3, check HR immediately after #18 & OML
With fins...
12 x 50 breaststroke drill @ 1:00
1- choice breaststroke drill
2- same drill/fly kick on side
3- same drill/LUNGBUSTER
Take off fins after #12, check HR again
12 sets of:
:25 kick FAST free on back
1 x 25 breaststroke swim FAST @ :40
Vertical dolphin kick until it's your turn to kick on back
No rest between sets, check HR after 12th set.
Finish up with...
1 x 900 with snorkel- 100 cruise, 50 FAST
200 easy drill = approx 6200 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!