Sunday, February 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice skulling
1:00 rest
6 x 75 @ 1:25-
25 choice free drill, 25 choice drill in M-R-S, 25 choice drill in 4th best stroke, NO FREE
4 x 150 @ 2:45 as follows:
75 swim free br 3, 50 drill/swim choice by 25's - NO FREE, then 25 kick build to FAST
1:00 rest, check HR
3 sets of:
3 x 100 swim/kick @ 1:40 choice, make interval (2nd set @ 1:35; 3rd set @ 1:30)
4 x 50 swim/kick @ :50, NO FREE on the swim
4 x 25 kick FAST w/boards @ :40 - 2nd set @back w/10 yard breakouts
NO rest between sets; 1:00 rest after 3rd set, check HR immediately & OML
24 x 50 @ 1:00 as follows:
1- drill/kick by 25's
2- kick moderate
3- kick all out FAST for time
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead. Have a great day!