Friday, December 10, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 fist free br 3, 50 1/2 ra 1/2 la back drill, 25 kick free head out
- go 50 fist free br 3, 50 drill in MRS, 25 kick free head out in 2nd set
3 x 75 swim back @ 1:15 (swim in MRS in 2nd set, NO FREE)
After 2nd set...
Platinum-
6 x 125 swim as follows:
odds- free br 3 @ 1:40
evens- swim back @ 1:50
1:00 rest, check HR
Gold-
3 x 125 swim @ 1:45- 100 neg split free br 3, 25 MRS
3 x 75 swim @ 1:45 in MRS desc 1-3 to all out FAST - get time on #3
1:00 rest, check HR

**MYSTERY SET**
Platinum-
6 x 600 as follows:
3 x 50 swim FAST @ :10 rest
:20 rest
1 x 300 swim neg split, desc 2nd 150 1-3 (back) & 4-6 (free)
150 drill- same stroke as 50's
1:00 rest between sets

Gold-
2 sets of:
BROKEN 75- 50 FAST/:10 rest/25 FAST
125 drill
1:00 rest
BROKEN 75- 3 x 25 swim FAST @ :10 rest
125 drill
1:00 rest
BROKEN 75- 25 FAST/:15 rest/50 FAST
400 drill/kick by 50's
1:00 rest
After 2nd set, finish up with...
3 x 75 @ 2:30 swim descend 1-3 to all out smoking FAST - should be fastest of the day!

Warmdown until your legs feel fresh.
Do an excellent job on your HW this weekend, don't wait until Sunday to start it. Have a great day!