Thursday, November 11, 2010

SMAC- Platinum & Gold

600/400- the IM is kick/drill/swim/choice skulling, by 25's
1:00 rest
2 sets of:
3 x 50 choice drill in MRS @ 1:00
1 x 100- 50 swim in MRS dps, 50 catchup free drill
:20 rest between sets; after 2nd set, continue right into...
6 sets of:
4 x 25 drill @ :40 all one stroke (2 sets for breast, back & fly)
1 x 100 @ 2:00 IM swim, desc 1-3/4-6 to what you can, should be juicy on #3 & 6!
1:00 rest after 6th set
9 x 200 w/ :10 rest before each kick, as follows, in 3 sets of 3:
1- 100 swim free br 3 with mod-strong neg split, use your legs; then 2 x 50 kick w/board easy/FAST by 25's
2- 150 swim free br 3 with strong neg split, then 2 x 25 kick all out FAST w/board
3- swim all free br 3 with the biggest kick possible on the 2nd 100
Check HR after 3, 6 & 9
1:00 rest after #9
Tug of war with Grudge Belts
200 easy drill before you get out. Remember, workout tomorrow morning is at 5:30 a.m. until 7:00 a.m., then you're done for the week! See you in the morning, do a great job on your HW tonight!