Monday, April 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is breast kick on back/drill/drill/snow angel fly drill, by 25's
1:00 rest
With fins, 4 sets of (all fly):
1 x 100- drill/swim build/drill/fly kick on side
6 x 25 @ :40- (the drill will change by sets):
1- drill
2- swim build to FAST
3- drill
4- swim build to FAST
5- LUNGBUSTER
6- swim all out FAST
No rest between sets, check HR after 4th set, then take off fins
As many sets as possible of (will adjust interval or distance as necessary):
3 x 100 swim negative split free br 3 @ 1:30, desc the 2nd 50 1-3 to what you can
1 x 150 swim free br 3 @ 2:10 negative split (interval decreases by :05 until you miss the interval; check HR immediately after finishing if you miss the interval, then OML)
Finish up with...
1 x 900 kick choice, descend the 3 x 300 to what you can; 2nd 300 is with a board, other on back
200 drill before you get out.
Remember to bring in your Report Card so I can see how you're doing in school. Get excited for the meet this weekend (Sunday OFF). Have a great day!