Wednesday, November 10, 2010

SMAC- Platinum

600/400, then warmup with Gold, through the 4 x 50 drill in MRS @ 1:00;
then...
6 sets of:
3 x 75 swim free br 3 @ 1:10- can include some backstroke if you'd like
1 x 125 swim free br 3 @ 1:45*
No rest between sets, check HR after each round
*2nd set, 125 is @ 1:35
3rd set- how fast can you go??
4th set, @ 1:40
5th set @ 1:30
6th set- how fast can you go??
1:00 rest after 6th set; then finish up with...
2 x 1000 kick as follows:
150 kick on back- neg split each 50
50 kick FAST with board
1:00 rest between 1st & 2nd 1000
200 easy drill after 2nd 1000
Do an excellent job on your HW tonight. Speedset tomorrow morning, have a great day!