Monday, January 10, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skull by 25's
1:00 rest
With fins:
8 x 50 @ 1:00- drill/swim by 25's, 4 free, 4 MRS, NO FREE
6 sets of:
1 x 50 @ 1:00- 25 jungle sprint, 25 fly kick on side
1 x 50 @ 1:00- 25 drill, 25 swim build to FAST
1 x 25 swim all out FAST @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets, check HR after last set, then take off fins & continue right into:
1 x 200- drill/swim/kick/skulling by 25's
1:00 rest
36 x 50 swim @ 1:00, desc 1-3's to all out FAST
1:00 rest
Gold- 200 easy drill, then get out
Platinum-
3 x 600 pull @ :20 rest, neg split each, change equipment after 1st 600; br 3/5/7 by 50's on 600 w/out snorkel
200 easy drill = 6300
Do an excellent job with your HW tonight, eat well and get to sleep as early as you can. Check the blog after lunch to see if the pool will be closing tomorrow. Have a great day!