Sunday, January 9, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

With fins, 3 sets of (3rd set w/out fins):
1 x 150 breast pull w/dolphin kick @ 2:30
4 x 25 breast pull w/free kick @ :40- continuous turnover here
No rest between sets; after 3rd set, continue right into...
1 x 450 (3 continuous 150's) as follows:
50 choice breaststroke drill, 50 swim breaststroke, 50 choice kick on back - descend the 100 swim/kick 1-3 to what you can
1:00 rest, check HR

3 sets of:
8 x 100 kick @ 1:55 (@ 1:45 in 2nd set; @ 1:35 in 3rd set)- #3 & 6 w/board
:30 rest
BROKEN 100 kick: 4 x 25 kick FAST @ :10 rest (BROKEN 150 in 2nd set- 3 x 50 @ :10 rest)
:30 rest
1 x 300 swim free w/BIG negative split, desc 2nd 150 1-3 to all out smoking FAST!
1:00 rest between sets, check HR after each 300

Finish up with 3 sets of:
1 x 200 pull free w/paddles & snorkel
:20 rest
5 x 50 pull free @ :45 br3 (br5 in 2nd set; br 7 in 3rd set)
No rest between sets
200 easy drill before you get out = 7350 scy.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. Have a great day!