Thursday, December 09, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice kick/drill/swim/drill by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:45- 25 choice drill NO FREE, 25 kick 1/2 FAST underwater dolphin kick 1/2 choice
1 x 150 @ 2:45- 50 swim mod neg split, 25 kick build to FAST, 50 kick strong neg split, :10 rest, 25 LUNGBUSTER - same stroke as you drilled on the 100 for the 50's neg split
No rest between sets, check HR after 3rd set, then...
1 x 400 as follows:
25 fly kick on side, 50 kick choice on back strong neg split, 25 "GET OUT SPRINT"
1:00 rest, check HR again
4 sets of:
3 x 100 swim free br 3- I'll give everybody intervals
1 x 50 swim FAST in main race stroke @ 1:00
4 x 50 swim MRS/choice by 50's @ :50 or :55
1 x 50 kick FAST for time w/boards @ 1:00
No rest between sets; check HR after last set, then get into TWO lanes
MYSTERY SET
200 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!