Thursday, December 30, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is snow angel fly drill/drill/swim/drill by 25's
1:00 rest
4 x 200 @ :15 rest as follows:
odds- 100 kick on back moderate/strong by 50's; 100 swim/drill by 25's free
evens- 100 kick with boards moderate/strong by 50's; 100 swim/drill MRS, NO FREE
8 x 50 swim/kick by 25's @ :55- odds are free, evens are MRS, NO FREE
1:00 rest, check HR
16 x 100 @ 1:45 as follows:
1- swim free br 3, except 3rd 25 is kick FAST on back
2- 50 swim choice, 50 kick on back
3- 75 swim free br 3, :10 rest, 25 dolphin kick LUNGBUSTER
4- all kick FAST for time
No rest between sets, check HR after last 100, then put fins on
With fins:
3 x 300 kick on back @ 5:00, desc 1-3 to all out FAST- #3 must be faster than last week's best 300 straight swim free, or you'll have to do another one!
1:00 rest, take off fins
Gold- 200 easy drill, then you're done
Platinum- 4 x 400 swim neg split free br 3 @ 5:45
200 drill before you get out.
Rest up today, stretch before pm workout if you can. At 4:30 today, we'll warmup, do the speedset, then be done. Have a great day!