Wednesday, December 22, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 50 is drill/swim/drill/kick fly on side by 25's
1:00 rest
4 x 300 @ :15 rest as follows:
1&3- 50 offside breathing free drill (breathe every stroke), 25 swim free br 3 build kick, 25 kick breast on back
2&4- 50 drill/swim by 25's in main race stroke (NO FREE), 50 kick easy/FAST by 25's
Everybody together:
24 x 50 @ :55 as follows (6 sets of 4):
1- swim breast/free by 25's
2- swim back
3&4- kick on back w/moderate neg split
1:00 rest, check HR immediately & OML
6 sets of:
2 x 100 swim free br 3 @ 1:30- good turns & breakouts here
2 x 75 swim back/breast/free by 25's @ 1:15
2 x 150 @ 2:15 pull free br 3/5/7 by 50's in odd sets, w/snorkel in even sets
No rest between sets, check HR after 6th set
With fins, finish up with...
24 x 25 @ :40 as follows:
1- jungle sprint
2- build to FAST
3- all FAST
4- LUNGBUSTER!
200 easy drill before you get out.
Enjoy the rest of the day off, and be good to your parents- remember, they can always decide to give you COAL. Have a great day!