Tuesday, December 14, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
With fins:
18 x 25 @ :40 as follows:
1- fly drill (I'll give you the drill)
2- fly swim build to FAST
3- LUNGBUSTER!
After #18, take off fins & continue right into:
1 x 400- 25 swim fly, 25 choice drill, 25 skulling, 25 kick FAST
1:00 rest, check HR
6 x 250 @ 4:00 as follows:
100- 50 drill, 50 kick- get time
:10 rest
150 swim free br 3- same time as you went for the 100 d/k
1:00 rest after #6, check HR immediately & OML
6 sets of:
3 x 50 kick free on back @ :55 - just make the interval, good dolphin kick
2 x 25 kick FAST breaststroke with boards
1** x 50 kick FAST @ 1:10
**3 x 50 kick FAST in 2nd set, then 5 x 50, then 7, then 5, then 3, then 1
No rest between sets, check HR after last FAST 50 kick in each set.
200 easy loosen after last set.
Do an excellent job with your HW tonight, eat well. Have a great day!