Monday, December 27, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
With fins:
18 x 25 @ :40
1- fly drill- we'll mix it up throughout the set
2- swim fly FAST
3- LUNGBUSTER!
1:00 rest after #18, check HR
3 x 100 @ 1:40- 50 ra2 la2 free drill, 25 choice drill fly, 25 kick on back
3 x 100 @ 1:40- 25 swim free, 75 drill/swim/drill fly by 25's
6 x 100 @ 1:30- swim 50 free br 3, 25 fly swim (odds) or kick on back (evens), 25 kick choice
21 x 50 as follows:
1- swim neg split free br 3
2- swim free/NO FREE by 25's
3- swim fly/kick by 25's NO FREE
Odd sets of 3 are always @ :55, except 7th set of 3 is @ :45; even sets @ :50
1:00 rest, check HR
4 sets of (3rd set w/board):
3 x 75 kick @ 1:15 (make interval)
3 x 75 kick @ 1:45 desc 1-3 to all out juicy FAST!
1 x 150 swim BIG negative split free br 3
1:00 rest between sets, check HR after each set
200 easy drill before you get out. 4:30 this afternoon. Have a great day!