Thursday, February 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
6 x 100 @ 1:45- 50 swim backstroke with 10 yard breakouts, 50 drill/swim choice breast or fly
14 x 50 as follows:
odds @ :55- kick on back strong neg split with 10 yard breakouts
evens @ :45 (or :50)- swim free/choice (br 3 on all free); if swimming all free, strong neg split
1 x 600 kick- 100 on back free/NO FREE by 50's, then 50 easy/FAST free w/board
1:00 rest, check HR immediately & OML

PLATINUM-
6 sets of:
3 x 150 swim neg split free br 3 (desc 2nd 75 1-3) @ 2:10
1 x 175 swim free br 3 @ 2:20
1:00 rest after 2nd & 4th sets

GOLD-
6 sets of:
3 x 100 swim neg split free br 3 (desc 2nd 50 1-3) @ 1:30
1 x 125 swim free br 3 @ 1:40
1:00 rest after 2nd & 4th sets.

Everybody together, finish up with...
With fins, 24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!