Monday Morning, January 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
All @ :15 rest...
1 x 250- odd 50's are ra2 la2 free, even 50's are kick easy/FAST by 25's
1 x 250- odd 50's are drill/swim MRS by 25's (NO FREE), even 50's are swim mod/strong neg split free br 3
4 x 125 as follows:
50 kick @ 85% & STRONG underwater dolphin kick
50 swim dps in MRS (NO FREE), count strokes, take one less stroke on 2nd 25
:05 rest
25 JUNGLE SPRINT- same stroke as previous 50
Check HR immediately after #4 & OML

PLATINUM-
Pace set- can use paddles on 400's pull if you'd like, but breathe 3/7 by 50's
20 easy drill before you get out

GOLD-
With bleach bottles, 15 sets of:
:20 FAST vertical dolphin kick at wall
1 x 25 kick mod/strong on back with FAST underwater dolphin kick off the wall
:10 rest
1 x 25 kick FAST on back, same explosive underwater dolphin kick off the wall
Go back to vertical kicking as soon as you finish the 2nd 25 kick
Finish up with...
1 x 400 drill/kick by 50's, NO FREE

Enjoy your day off, make sure you're ready for the week ahead at school. Regular time this afternoon unless you hear otherwise directly from me. Have a great day!