Sunday, November 14, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill choice NO FREE
2 x 50 swim @ :50 (or :55)- interval is :05 faster in the 2nd set
No rest between sets; check HR after 2nd set
After 2nd set...
1 x 600 as follows:
150 IM- each 50 is swim (build to FAST)/drill by 25's
50 kick free on back desc 1-3 to all out FAST
1:00 rest
6 sets of:
4 x 25 kick FAST with boards @ :45
1 x 100 kick FAST on back
:30 rest between sets; change kick from set to set if you'd like
Put fins on after 6th set
With fins...
9 x 150 swim free desc 1-3 to all out smoking FAST @ 2:40
200 easy drill = 4950 scy
Stretch tonight if you can, make sure you're ready for the week ahead. Have a great day!