Sunday, May 1, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/fly kick on side, by 25's
1:00 rest
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20 breaststroke- I'll give you the drills from set to set
2 x 50 swim breaststroke neg split @ :50 (@ 1:00 in 2nd set desc 1-2; @ 1:10 in 3rd set, desc 1-2)
Check HR after 3rd set, then...
4 x 125 as follows:
1 x 75 swim back/breast/free by 25's @ 1:10
1 x 50 swim negative split free br 3 @ :40
No rest between sets, check HR after 4th set.
1:00 rest
9 sets of:
4 x 50 kick on back @ :55 with FAST underwater dolphin kick to the breakout
1 x 100 kick choice with boards @ 1:40- strong negative split here
1 x 100 @ 1:40 swim back/breast by 50's, descend 1-3 to something juicy (swim/kick desc 1-3 in sets 4-6; swim IM desc 1-3 in sets 7-9, all @ 1:40
No rest between sets, check HR after 3rd, 6th & 9th sets
With fins:
Fly set from last Monday.
200 easy drill before you get out. Do an excellent job on your HW tonight, be sure you're ready for the week ahead. Have a great day!