Monday, February 21, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
2 x 250 @ :15 rest as follows:
odd 50's are drill choice in M-R-S, NO FREE
even 50's are kick on back neg split with 10 yard breakouts
1:00 rest
4 x 50 swim free br 3 @ :55
4 x 50 swim free br 3 @ :50
4 x 50 swim free br 3 @ :45
12 x 50 swim as follows:
2- swim/kick by 25's NO FREE @ :50
1- swim free br 3 @ :40
1:00 rest, check HR immediately & OML
6 sets of:
3 x 100 swim free br 3 @ 1:25- neg split with your legs!
1 x 150 swim free br 3- desc this 150 1-3 & 4-6, starting at 2:00 on #'s 1 & 4
:30 rest between sets, NO MORE THAN THAT
Check HR after each set.
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
JP- 1 x 400 swim backstroke, neg split the even 50's
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!