Sunday, November 7, 2010

SMAC- Platinum & Gold
Great having everybody at dinner Friday Night!

600/400- the IM is drill/drill/swim/fly kick on side by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
6 x 50 as follows:
2- 25 breast pull with free kick, 25 breast kick on back @ 1:00
1- swim breast/free by 25's @ :50
2 x 200 @ :20 rest as follows:
50 kick easy/FAST by 25's
50 swim neg split breast
50 kick easy/FAST by 25's
50 choice skulling
1:00 rest after #2, check HR immediately & OML
I'll explain the "get out" sprints...
4 x 25 @ :40 get out sprints
1 x 150 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 300 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 450 swim free br 3, desc the 3 x 150 1-3 to something juicy
:30 rest
4 x 25 get out sprints @ :40
1 x 300 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 150 swim neg split free br 3
1:00 rest, get HR immediately & OML
16 x Broken 100's kick, @ 2:00 as follows:
1- 75 kick IM order by 25's, :10 rest, 25 kick FAST
2- 50 kick neg split in MRS, :10 rest, 50 kick FAST
3- 25 kick choice, :10 rest, 75 kick FAST
1:00 rest
4- all kick FAST
No rest between sets of 4
If there is time, finish up with...
9 x 100 @ 2:20 swim with fins, desc 1-3 to all out smoking FAST
200 easy drill = 6500 scy (w/9 x 100 with fins at end)
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember to bring in your report cards so I can see how you're doing. Have a great day!