Tuesday, December 21, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 fist free br 3, 25 ra back, 25 la back
5 x 50 swim/kick by 25's- IM order by 50 in 1st set, all in MRS in 2nd set
No rest between sets, check HR after 2nd set, then...
12 x 100 kick as follows:
2- kick neg split on back @ 1:40
1- every 3rd 100 is actually 4 x 25 kick FAST w/boards @ :45
1:00 rest, check HR
2 sets of:
2 x 125 swim free br 3 @ 1:45 (2:00)
2 x 175 @ 2:45- 100 swim neg split back, 75 kick FAST w/boards
2 x 125 swim free br 3 @ 1:35 (1:50)
2 x 175 @ 2:45- 100 swim IM (desc 1-2), 75 kick FAST on back
3 x 300 @ 5:00 swim free br 3 desc 1-3 to something smoking FAST
No rest between sets.
Platinum:
Finish up with...
18 x 75 kick as follows:
odd sets of 3 are kick @ 1:15, make the interval
even sets of 3 are desc 1-3 to all out FAST @ 1:40
200 easy drill after #18
Enjoy your time off from school! Remember, holiday schedule starts tomorrow- see you at 8 a.m. Have a great day!