Sunday, January 30, 2011

SMAC- Platinum & Gold
Think, "GREAT BREAKOUTS" all day today!

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
9 x 75 @ 1:20 as follows (2nd set of 3 @ 1:15; 3rd set of 3 @ 1:10):
1- 50 catchup free, 25 breast kick on back- dolphin kick underwater to 10 yards!
2- 50 choice drill in M-R-S, NO FREE, 25 kick on back w/arms toward the ceiling- 10 yards dolphin kick underwater!
3- swim in M-R-S build to FAST turn/kick- 10 yards underwater dolphin kick!/swim dps in M-R-S
Check HR after #9, then get right into...
1 x 450 as follows:
75 swim free br 3/5/3 by 25's (3/7/3 by 25's the 2nd time through)
75 kick on back- FAST underwater dolphin kick to 10 yards off of each turn!
75 swim in M-R-S, dps for the first time through, then build each 25 to FAST the second time through
15 x 100 swim free br 3 (or 4/2) in sets of 2&1- I will give everybody their intervals
1:00 rest, check HR

MYSTERY KICK SET
6 x 75 @ 1:40 kick- desc 1-3 to all out FAST; #4 is choice drill; #5 is all out FAST again, #6 is 3 x 25 LUNGBUSTER @ 1:00
Get average time from 2 x 75's kick FAST, then...
"Over/Under" set
12 x 75 kick FAST @ 2:30- must be within :01 of average time from 2 x 75 kick FAST, or it doesn't count (towards the 12 x 75) - that's the "over" part...

"UNDER:" go 8 x 75 FASTER than your average from the 2 x 75 kick FAST, and you can get out.

200 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready to go for the week ahead. Have a great day!