Friday Morning, September 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice fly drill by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- count strokes on both
2 sets of:
2 x 125- 50 ra2 la2 free drill, 75 drill/kick/drill in M-R-S @ 2:20
2 x 75 swim IM @ 1:15
No rest between sets, then continue right into...
8 x 50 @ :55 swim/kick by 25's IM order by 50's
1:00 rest, check HR immediately & OML
40 x 50 @ 1:10 kick - 1 easy 1 FAST for time- make sure you get your times, know your fastest and average time!
1:00 rest
With snorkels:
12 x 150 @ 2:05 (or 100's) free negative split- odds are swim, evens are pull
1:00 rest, check HR
200 easy drill after #12 before you get out.
Enjoy your extra time off this weekend, make sure you do your HW- don't wait until Sunday to start it. Regular workout on Sunday at 4:00 p.m. Have a great day!