Sunday, December 5, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's in MRS, NO FREE
25 choice kick build to FAST
50 swim free br 3- desc 1-3 to what you can (last 50 in 4th x 150 is skulling)
1:00 rest, check HR
1 x 1200 IM as follows:
100 drill, 100 swim- desc the 100's swim 1-3 & 4-6 to something juicy!
1:00 rest, check HR
2 sets of:
3 x 100 kick @ 1:40 (or 1:50 or 2:00)- make the interval
4 x 25 kick FAST @ :45
3 x 100 kick as above
4 x 25 kick FAST @ :35
3 x 100 kick as above
4 x 25 kick FAST @ :25
1:00 rest between sets, check HR
200 easy loosen after 2nd set.
Jenna-
Finish up with...
6 x 250 swim @ :20 rest (or 3:20) as follows:
1-3: swim free br 3, desc last 100 to what you can
4-6: swim back, desc last 100 to what you can
Make sure you're ready to go for the week ahead in school. Have a great day!