Monday, April 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
7 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 choice drill in M-R-S
evens- 50 kick choice, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
All one set:
9 x 50 @ :55 kick- 10 yard breakouts off of each wall; every 3rd 50 can be with a board
3 x 150 kick @ 3:20, descend 1-3 to something all out smoking FAST
1 x 150 swim free br 3 with BIG negative split @ 2:30

8 x 50 as follows:
2- kick with board desc 1-2 @ :55
2- swim/kick by 25's your choice, NO FREE, @ :45
3 x 150 kick @ 3:20 descend 1-3 to all out smoking FAST
1 x 250 swim free br 3 with big, fat negative split @ 2:30

7 x 50 @ :50- all kick, make the interval!
3 x 150 kick @ 3:20 descend 1-3 to all out juicy FAST
1 x 150 swim free br 3 with big, fat, JUICY negative split
Check HR immediately & OML

With fins, finish up with 4 sets of:
4 x 25 @ :40- 1&2 are fly drill; 3 is jungle sprint, 4 is build to FAST
2 x 50 @ 1:00 descend 1-2, 25 LUNGBUSTER, 25 swim fly
1 x 50 kick choice on back @ :35
No rest between sets.
200 drill before you get out.

Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!