Friday, December 31, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 1/2 ra back 1/2 la back, then drill/drill/kick choice
1:00 rest
6 x 100 @ :15 rest as follows:
50- drill/swim by 25's in MRS, NO FREE
50 kick choice easy/FAST by 25's
1 x 750 as follows:
50 cruise MRS, NO FREE- about 80-85%
50 drill/swim by 25's in 4th best stroke, NO FREE
25 kick free on back w/arms toward ceiling
1:00 rest after 750, check HR
At least 3 sets, 4 if you can make it...
2 x 75 swim free br 3 with BIG 6 beat kick on 2nd 25, @ 1:10
3 x 50 swim in MRS - 1st set @ :55; 2nd set @ :50; 3rd set @ :45; 4th set @ :40...anybody up for trying them @ :35??
No rest between sets, check HR when you've missed a 50 in MRS, or after 4th set
1:00 rest
With fins...
FLY DRILLING WITH SILVER GROUP
1:00 rest, take fins off
Finish up with (all swims from a dive are FAST)...
4 sets of:
1 x 25 FAD in MRS- get time
25 drill back to starting blocks @ 1:00 rest
1 x 50 FAD in MRS- get time, how close can you come to doubling your 25 time?
50 drill @ 1:00 rest
1 x 75 FAD in MRS- get time, how close can you come to tripling your 25 time?
75 drill back to the starting blocks @ 1:00 rest
200 easy drill/kick by 50's after 2nd set & 4th set
That's all for 2010! Enjoy the rest of your time off, regular workout schedule resumes on Sunday, January 2nd at 4 p.m. Make sure you're ready for school to start back up and get excited for a spectacular 2011 with SMAC! Have a great day!