Monday, January 31, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice backstroke drill by 25's
1:00 rest
3 x 250 @ :20 rest as follows-
1- odd 50's are kick on back, even 50's are breast pull with free kick
2- odd 50's are swim neg split back, 50 2 kicks 1 pull breast
3- odd 50's are kick on back, even 50's are swim neg split breaststroke
18 x 50 in sets of 3 @ :50 (or :55 for Gold)-
1- swim neg split free br 3
2- swim/kick by 25's choice
3- swim breaststroke, desc 1-3 & 4-6 to something juicy
1:00 rest
PLATINUM-
12 x 150 @ 2:20 swim free br 3- 100 cruise, 50 FAST
4 x 300 kick on back @ 5:45, desc 1-3 to all out; #4 is 50 kick FAST, 25 LUNGBUSTER (4x)
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!