Friday, May 20, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick- build to FAST, by 25's
1:00 rest
3 sets of:
7 x 50-
odds are drill choice in M-R-S, NO FREE @ 1:00;
evens are swim/kick by 25's in M-R-S @ :50
1 x 300 swim @ 5:00- 50 free br 3/5, then 50 in M-R-S, desc the 100's 1-3 to what you can
No rest between sets, check HR after 3rd set
8 x 150 kick @ :20 rest, desc 1-2's; change kick by sets of 2 if you'd like
1:00 rest, check HR
8 x 50 @ :50- 2 swim free/NO FREE; 2 swim/kick NO FREE
1:00 rest
With fins,
9 x 100 @ 1:50 desc sets of 3-
1-3 swim free
4-6 swim NO FREE
7-9 kick on back
Finish up with...
1 x 400 swim neg split free w/snorkel
1 x 200 drill/kick by 50's
6050 scy
Do an excellent job with your HW this weekend; make sure you know the schedule, and NO WORKOUT on Sunday Afternoon (just Sunday Morning). Get excited to train long course this weekend, have a great day!