Tuesday, March 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back/drill/fly kick on side, by 25's
1:00 rest
1 x 200 @ 3:45 drill/swim dps by 25's- 100 free, 100 NO FREE
6 x 50 @ :55- odds neg split free br 3, evens swim/kick by 25's NO FREE
1 x 200- as above - @ 3:45
4 x 75 swim @ 1:15- odds- BIG 6 beat kick on 2nd 25; evens, NO FREE on last 25
1:00 rest, check HR
2 sets of:
4 x 75 @ 1:45 as follows:
25 swim free br 3, 25 drill in M-R-S, :10 rest, 25 swim in M-R-S build to FAST
3 x 100 @ 1:30 as follows:
odds- mod neg split free with STRONG breakouts
#2- swim IM @ 1:40
No rest between sets, check HR after 2nd set
With fins, finish up with...
24 x 25 @ :40- the usual
200 drill = 4000 scy
Do an excellent job on your HW, hope Driver's Ed. is going well. Have a great day!