Friday, January 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/choice breaststroke drill by 25's
1:00 rest
6 sets of (odd set are IM order; even sets are 4th best stroke):
1 x 100 drill/kick by 25's @ 1:45
2 x 25 @ :40- #1 is jungle sprint; #2 is build to FAST
1 x 50 @ :50 kick choice negative split- 2 sets of 6 can be with a board
No rest between sets, check HR immediately after 6th set & OML

3 sets of (1- fly; 2- back; 3- breast)(Gold, go 2 sets, 1 free, 1 MRS):
2 x 75 drill/swim/drill by 25's @ 1:30
3 x 75 @ 1:15- 50 kick, 25 swim (IM order)
3 x 75 swim IM (NO FREE) desc 1-3 to something juicy FAST @ 2:00
BROKEN 75: 3 x 25 swim FAST @ :10 rest (1st set fly; 2nd set back; 3rd set breast)
:30 rest
1 x 150 swim negative split free br 3
1:00 rest between sets, check HR after each set

With fins, after 3rd set...
24 x 25 @ :40 - the usual sets of 4 - make sure the fast stuff is FAST!

Finish up with...
1 x 400 drill/swim/drill/kick choice by 25's
5450 scy

Do an excellent job on your HW this weekend & enjoy your day off tomorrow. Get excited for the meet next weekend. Have a great day!