Tuesday, March 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 25 choice breaststroke drill, 25 drill, 50 kick
1:00 rest
3 sets of:
1 x 225 @ 3:30- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast, 25 kick on back with arms toward ceiling
1 x 75 @ 1:40 kick on back, desc 1-3 to what you can
1 x 100 swim negative split backstroke @ 1:40
No rest between sets, check HR after 3rd set
1:00 rest
6 x 100 kick neg split @ 1:40 ( or 75's)- #'s 2 & 4 are with boards
1 x 75 @ 2:00 kick FAST for time with boards
1 x 150 swim BIG negative split freestyle br 3 @ 2:15
4 x 100 kick neg split @ 1:40 (or 75's)- #3 is with a board
3 x 75 @ 2:00 kick FAST for time with boards
1 x 300 swim BIG negative split freestyle br 3 @ 5:00
1 x 200 kick FAST for time on back- 10 yard breakouts throughout.
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual!
200 drill before you get out = 4650 scy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!