Wednesday, April 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/ra2 la2 free drill, by 25's
1:00 rest
4 sets of:
1 x 175 @ 3:00- 50 fist free, 50 choice kick on back, 75 drill in M-R-S
2 x 50 @ 1:00- 25 swim dps in M-R-S, 25 kick breast on back with 10 yard breakout
3 x 50 drill/swim dps breaststroke @ 1:00- I'll give you the drill for each set
No rest between sets, check HR after 4th set.
PLATINUM-
3 x 600 pull free @ :20 rest, different equipment on each 600, but snorkel on 2; desc 1-3 to what you can & check HR after #3; br 3/5/7/9 by 50's if no snorkel
GOLD-
4 x 300 @ :20 rest pull free w/snorkel OR br 3/5/7 by 50's, different equipment on odds & evens; desc 1-4 to what you can & check HR after #4
1:00 rest
With fins, finish up with...
20 x 25 @ :45
odds are always drill
#2- jungle sprint
#4- swim build to FAST
200 drill before you get out
5200 (Platinum)/4400 (Gold)
Do an excellent job on your HW tonight & remember, drylands tomorrow at 5:30 a.m. Have a great day!