Friday, February 18, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/"blow it out the back" fly drill
1:00 rest
9 x 100 as follows:
2- 50 ra2 la2 free drill, 50 drill in M-R-S @ 1:45
1- swim free br 3/M-R-S by 50's, neg split each 50, @ 1:30
2 x 300 swim neg split free br 3 @ 4:30
6 x 25 jungle sprints @ :40
1:00 rest, check HR immediately & OML

8 sets of:
3 x 75 swim descend 1-3 to all out FAST @ 1:45
50 easy drill immediately after 3rd 75
BROKEN 75: 3 x 25 kick FAST @ :10 rest
50 easy drill after each set, except...
200 easy drill after 3rd & 6th sets

Finish up with...
1 x 800 pull free w/snorkel & pull buoy, br 3/5//7/9 by 50's
200 drill before you get out.

Do an excellent job with your HW this weekend, don't wait until Sunday night to start it! Have a great day!