Wednesday, October 20, 2010

SMAC- Platinum & Gold

600/400- the IM is 25 drill, 25 swim, 50 kick neg split
1:00 rest
4 x 150 as follows, all @ :10 rest
50 ra2 la2 free, 50 choice drill in m-r-s, 50 choice drill in 4th best stroke
12 x 75 as follows-
1- swim free br 3- desc the 3 x 25 to at least 90%
:10 rest
2&3- swim free/m-r-s/4th best stroke by 25's @ 1:10
4- kick, easy/FAST by 25's, except 3rd 25 is LUNGBUSTER!
:20 rest between 2 sets of 4, check HR after #12
8 sets of
1 x 100 kick negative split on back @ 1:45/Plat, @ 2:00 Gold (2:15)
2 x 25 swim FAST @ :40- same stroke for both, change stroke by set
2 x 50 kick FAST for time @ 1:00
1 x 150 swim BIG negative split free br 3 @ 2:15/Plat, @ 2:30 Gold (AADHSMM go 1 x 100 swim neg split @ 2:30)
No rest between sets, check HR immediately after 8th set & OML
Finish up with...
1 x 600 kick as follows,
100 choice kick
100 kick IM order by 25's, desc those 3 x 100 1-3 to something juicy
200 easy drill = 5900 & 5700 scy
Do an excellent job with your HW tonight, be sure to bring in your report cards for me to see. Have a great day!