Wednesday, December 15, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
2 sets of- all @ :15 rest-
1 x 300- 50 offside breathing free drill, 50 breast pull w/free kick
1 x 200- 50 6 kicks 1 stroke backstroke, 50 swim/drill by 25's either fly or breast
2 x 100 swim back/breast by 50's @ 1:40, desc 1-2 to what you can
No rest between sets, check HR after 2nd set
3 sets of:
2 x 75 swim free br 3 @ 1:10
2 x 125 swim free br 3 @ 1:45
2 x 75 swim free br 3 @ 1;10
2 x 125 swim free br 3 @ 1:35
4 x 75 as follows-
2- swim MRS/free br 3/MRS by 25's @ 1:10
2- swim/kick/swim choice by 25's @ 1:10
1 x 200 kick choice w/moderate negative split, desc 2nd 100 to what you can
:30 rest between sets, check HR after each set
With fins, finish up with:
24 x 25 @ :45- the usual.
200 easy drill before you get out.
Do an excellent job on your HW tonight. Have a great day!