Tuesday, December 28, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 6ks back, then 75 drill/kick/drill by 25's
1:00 rest
4 x 100 @ :10 rest- 50 offside breathing free drill, 25 breast pull with free kick, 25 breast kick on back
4 x 100 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 fly kick on side, 25 skulling
12 x 50 as follows:
2- swim/kick choice @ :50 (NO FREE on 1st 50)
1- swim back @ :40
1:00 rest, check HR
3 sets of (2nd set kicking is with a board):
3 x 75 kick choice @ 1:15- make the interval
3 x 75 kick descend 1-3 to all out FAST @ 1:45
1 x 150 swim IM (50 of each stroke, NO FREE), descend them 1-3 to what you can
1:00 rest after each set, check your HR
With fins, finish up with:
24 x 25 @ :45- the usual
200 easy drill after #24 = 5200 scy
Rest up if you can before this afternoon's workout (pacework). Drink plenty of water today & enjoy your time off from school. Have a great day!