Sunday, December 12, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 ra2 la2 free, 25 snow angel fly drill, 25 fly kick on back
4 x 25 fly pull w/free kick @ :35
1 x 200 kick on back- desc 1-3 to what you can
:30 rest between sets, check HR after 3rd set
How low can you go???
1 x 75 swim free br 3 @ 1:10- big 6 beat kick on 2nd 25
1 x 75 swim choice @ 1:10- if free, br 3/5/3 by 25's
Next 3 x 75 @ 1:30 (following set all @ 1:20; set after that @ 1:10; anybody makes a set @ 1:00, workout is over for everybody):
1- 50 swim free br 3, 25 kick choice on back
2- 25 swim free br 3, 50 kick on back
3- all kick on back
No rest between sets.
Platinum-
15 x 50 as follows:
2- swim free br 3 @ :55
1- kick on back @ :55 (then @ :50; then @ :45; then @ :40; then @ :35)
15 x 50 as follows:
2- swim free/NO FREE by 25's @ :55
1- kick @ :55 (then @ :50; then @ :45, etc...)
15 x 50 as follows:
2- swim choice NO FREE @ :55
1- kick choice w/boards @ :55 (then @ :50; then @ :45, etc...)
Check HR after last 50 @ :35
250 drill choice = 6000 scy.

Gold-
18 x 100 as follows:
2- swim free br 3- except 3rd 25 is kick on back
1- swim IM @ 1:40- desc the IM 1-3 & 4-6 to what you can; #3&6 should be juicy!
Check HR after 3rd & 6th 100's IM
200 easy choice drill = 5300 scy.

Do an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!