Thursday, December 23, 2010

SMAC- Platinum & Gold
All moderate today, keep track of your HR...

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 400 @ :20 rest as follows (drill/kick is NO FREESTYLE):
1- 300 drill/kick by 50's, 100 pull br 3/7 by 50's
2- 200 drill/kick by 50's, 200 pull br 3/7 by 50's
3- 100 all drill, 300 pull br 3/7 by 50's
4- each 100 is drill/swim/drill by 25's in 4th best stroke, 25 25 kick on back, going a little further on the breakout each time through
1:00 rest, check HR immediately & OML
1:00 rest
2 sets of:
3 x 100 drill/kick by 25's @ 1:55- your choice, NO FREE on 2nd 100
2 x 100 swim IM- good turns & breakouts
1 x 100 swim free br 3 @ 1:35
1 x 100 @ 1:55- as above on other 100's @ 1:55
2 x 100 @ 1:45 swim IM
3 x 100 swim free br 3 @ 1:35
No rest between sets, check HR immediately & OML after 2nd set
Finish up with...
6 x 75 @ :10 rest- 50 choice drill/swim by 25's, then 25 easy choice skulling
5650 scy
Enjoy the rest of the day off, remember, NO WORKOUT this afternoon. Tomorrow morning at 8:00 a.m., some kicking and a fin set. Have a great day!