Thursday, November 25, 2010

SMAC- Platinum & Gold

600/400 freestyle
400 reverse IM-each 100 is drill/kick/swim/skulling by 25's
1:00 rest
3 sets of:
1 x 200- 100 drill/swim by 25's (change stroke by set), 100 kick neg split (2nd set w/board)
:20 rest
3 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
No rest between sets, check HR after 3rd set
12 x 25 @ :40 in sets of 3
1- drill
2- swim build to strong (same stroke as 25 drill)
3- kick FAST with board
1:00 rest, then...
12 x 150 @ 2:10 as follows:
odds- 100 swim free br 3 w/mod neg split, then last 50 BIG 6 beat kick free
evens- 100 swim free br 3 w/mod neg split, then 50 swim FAST backstroke
1:00 rest, check HR
Finish up with...
20 x 100 @ 2:00 as follows:
odds- 75 swim IM FAST (NO FREE), :10 rest (get out), 25 LUNGBUSTER FAD
evens- 75 kick FAST, :10 rest (get out), 25 swim FAST choice FAD
Between each 100, vertical kick with bleach bottle
200 easy loosen after #20 = 6350 scy.
Enjoy time with your family & friends today - we all have a lot to be thankful for! Tomorrow morning at 8 a.m. Have a great day!