Wednesday, April 20, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 25 @ :40 as follows:
odds- breast pull with free kick
evens- kick FAST free on back with explosive underwater dolphin kick to the breakout
3 sets of(add one repeat to everything in each set, so 3rd set is 3 x 50, 3 x 100, 3 x 50):
1 x 50 @ 1:00- 2 kicks 1 pull breaststroke (go breast pull w/free kick in 2nd set)
1 x 100 @ 1:40- 50 swim neg split free br 3, 50 swim/kick breast by 25's (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
1 x 50 @ 1:10 swim neg split breaststroke; desc 1-2 & 1-3 in 2nd & 3rd sets
1 x 300 pull free with snorkel or br 3/5/7 by 100's (only one 300 in each set)
No rest between sets, but check HR after last 50 in each set
After 3rd set...
30 x 50 choice as follows:
2 @ :55
1 @ :45
1:00 rest
With fins, finish up with...
24 x 25 @ :45
odds- jungle sprint
evens- swim build to FAST
odd sets of 2 are fly, even sets of 2 are choice
200 easy drill = 5400/5200 scy.
Do some HW tonight, don't let it all go until Sunday. Have a great day!