Friday, December 3, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 50 swim/kick @ 1:00- 2 free, 2 MRS
8 x 75 swim @ 1:10 as follows:
2- swim free br 3 w/6 beat kick on 2nd 25
2- swim free/MRS (build kick)/free by 25's
1:00 rest, check HR
8** x BROKEN 200's as follows:
1 x 100 swim free br 3 @ 1:20 (or 1:25 or 1:30, depending on the lane)
1 x 50 swim in MRS at 200 GP @ :50
1 x 50 swim in MRS FASTER than 200 GP @ :50
100 drill in MRS
1:00 rest after each set.
**After 3rd & 6th sets, anybody can go 1 x 150 FAD trying to be faster than your 200 GP through 150 yards; if you're that fast or faster, you're done for the day; if not, back in the hopper!
Finish up with...
1 x 400 drill/kick by 50's
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it. Have a great day!