Sunday, January 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ :10 rest- by 50's: offside breathing free drill, choice drill in MRS (NO FREE), kick easy/FAST by 25's
12 x 50 @ :50 as follows-
4- swim neg split free br 3
2- swim/kick in MRS, NO FREE
2- neg split free br 3
4- swim/kick in MRS, NO FREE
1:00 rest, check HR
8 x 75 as follows:
2- swim free br 3 @ 1:00, 2 swim MRS/free/MRS ny 25's @ 1:10 (Gold, intervals assigned by Lane)
3 x 300 swim free br 3 @ 5:00 desc 1-3 to all out FAST
3 x 250 swim free br3 @ 3:20 (Gold- 6 x 75 @ 1:05: odds are free, evens are MRS/free/MRS)
8 x 75 as follows:
odds- swim free br 3 @ 1:10
evens- swim IM (NO FREE) @ 1:10 (Gold go 6 @ 1:05 & 1:15)
3 x 150 swim free br 3 desc 1-3 to what you can @ 3:00
1:00 rest, check HR
With fins, finish up with...
24 x 25 in sets of 4 as follows:
1- swim FAST
2- "jungle sprint" KICKING
3- kick all out FAST
4- LUNGBUSTER
1st set of 4 @ :45; 2nd set of 4 @ :40; then @ :35; then @ :30; then @ :25; last set of 4 @ :20!*$!!?&***
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Regular schedule tomorrow- enjoy your day off. Have a great day!