Tuesday, November 16, 2010

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick choice/drill/drill/last 25 is half ra back, half la back
1:00 rest
4 sets of:
1 x 225 as follows:
100 ra2 la2 free drill, fly kick on side by 25's
75 drill/swim/drill by 25's in MRS, NO FREE
50 kick- choice on back/dolphin kick on belly as far as you can underwater, then kick free head out
:10 rest
3 x 25 @ :40 kick FAST- one set for each stroke
Continue right into the 225 after the 25's; check HR after 4th set, then after 4th set...
1:00 rest, then...
6 x 50 kick desc 1-3/4-6 to all out FAST @ 1:10 - get times on #3 & #6, figure avg.
1:00 rest
Gold- MYSTERY SET

Platinum-
6 sets of:
2 x 100 swim free(br3)/back by 50's or IM @ 1:25
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 150 @ 2:30 swim free br 3, BIG negative split
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!