Monday, March 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
9 x 100 as follows:
2- drill/swim dps by 25's @ 1:40
1- swim/kick by 25's @ 1:40
NO FREE in last set of 3
1:00 rest after #9, then...
3 sets of:
4 x 50 swim/kick by 25's @ :55
4 x 25 jungle sprint @ :40 (all kick in 2nd set)
1 x 150 swim neg split free br 3 (one set can be backstroke)
:30 rest between sets, check HR after 3rd set immediately & OML
With fins:
12 x 50 descend 1-3 to all out smoking FAST @ 1:30 free/NO FREE/kick/choice, by sets of 3
1:00 rest, take off fins
150 drill = 4000 scy
Do an excellent job with your HW tonight, get excited for the meet! Have a great day!