Sunday, March 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke/drill/kick/drill by 25's
1:00 rest
6 x 50 drill/swim dps by 25's @ 1:00
4 x 300 @ :20 rest-
odds- 50 swim choice, 50 kick easy/FAST by 25's
evens- swim neg split free, desc 1-2
1:00 rest, check HR
3 sets of:
1 x 25 kick FAST @ :30
1 x 50 kick FAST @ :55
1 x 75 kick FAST @ 1:15
1 x 100 swim neg split free br 3 @ 1:30
4 x 25 kick choice FAST w/boards @ :45
25/50/75 kick as above
1 x 100 IM swim @ 1:45 (desc 1-3)
4 x 50 swim/kick by 25's @ :55 (1:05)- 2nd set @ :50; 3rd set @ :45)
After 3rd set, check HR & finish up with...
1 x 600 pull free w/snorkel- roll hips, finish each stroke
200 easy drill before you get out. Don't forget, drylands tomorrow morning- bring shoes, shorts & a t-shirt. Have a great day!