Tuesday, April 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM drill- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
1 x 125 @ 2:10- 50 fist free br 3, then 75 drill/swim/drill by 25's in M-R-S, NO FREE
1 x 150 @ 2:20- 75 swim free w/BIG 6 beat kick on 2nd 25, then 50 swim neg split in M-R-S, NO FREE, then 25 kick on back FAST
No rest between sets; after 3rd set, continue right into...
7 x 75 as follows:
swim free br 3 with BIG 6 beat kick on 2nd 25, except #3, 5 & 7 are swim/kick/swim by 25's in M-R-S, NO FREE
1:00 rest, check HR

**MYSTERY SET**

As many rounds as possible:
3 x 100 swim free br 3 @ 1:30 (1:45), 3rd 25 is kick FAST on back (#2 is STRONG neg split split free, all swim)
1 x 50 kick FAST with boards for time @ 1:00
No rest between sets; check HR after 4th, 8th (etc...) sets

200 drill before you get out. Do some HW tonight, enjoy your time off from school. Have a great day!