Wednesday, November 24, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 fist free, 25 choice fly drill
1 x 100 @ 1:45- 50 swim mod neg split free br 3, 25 fly pull w/free kick, 25 swim fly
3 x 50 @ :55 kick choice negative split
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
Platinum-
3 sets of:
3 x 250 swim backstroke @ 4:00, desc 1-3 to what you can (2nd set is free br 3 @ 3:30)
5 x 50 swim @ :45 (1st set free/back; 2nd set all free br 3 neg split; 3rd set all back)
No rest between sets, check HR immediately after 3rd set & OML)
Gold-
4 sets of:
4 x 25 jungle sprints @ :40
4 x 100 swim @ 1:25 (1:40) as follows:
odds- neg split free br 3
evens- swim free, except 3rd 25 is swim in main race stroke NO FREE
No rest between sets, check HR immediately after 4th set & OML
Everybody finishes up with...
With fins:
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40 (one set is in main race stroke)
200 easy drill before you go = 5550 scy (Gold) or 6750 scy (Platinum)
Enjoy your time with your families today, be thankful for all the good things in your life. Tomorrow morning at 8:00 a.m. Have a great day!