Monday, January 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 6 kicks 1 stroke back, 25 fly kick on side
1:00 rest
4 x 50 @ 1:00- ra2 la2 free
4 x 50 kick @ :55- good dolphin kick off the wall
1 x 150 kick negative split @ 2:45
3 x 100 @ 1:45- 50 swim free br 3, 50 2 kicks 1 pull breaststroke
4 x 50 kick @ :55- good dolphin kick off the wall
1 x 150 kick negative split @ 2:45
4 x 75 @ 1:20- 25 fly pull w/free kick, 25 double arm backstroke drill
4 x 50 kick @ :55 w/boards
1 x 150 kick negative split on back @ 2:45
3 x 200 @ 3:30- 50 mod neg split free br 3/5 by 25's, 50 drill/swim by 25's in 4th best stroke
4 x 50 kick on back @ :55
1 x 150 kick mod neg split
1:00 rest- get snorkel
9 x 100 swim free w/snorkel - 2 @ 1:35, 1 @ 1:20 (Gold: 2 @ 1:45, 1 @ 1:30)
4 x 50 kick @ :55
1 x 150 kick mod neg split
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out. Make sure you're ready for the week ahead at school. Have a great day!