Friday, September 16, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 25 swim, 25 kick build
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
16 x 75 as follows:
1-4: 50 offside breathing free drill, 25 breast kick on back, all @ 1:30
5-8: 25 kick-kick-breathe breast drill w/boards, then 50 drill in M-R-S, NO FREE @ 1:30
9-12: swim free br 3/5/3 by 25's @ 1:10, desc 1-4 to what you can
13-16: swim breast/free/M-R-S (NO FREE) by 25's @ 1:10
1:00 rest, check HR
3 x 150 swim free br 3 desc 1-3 to what you can @ 2:30
3 x 150 swim free br 3 - I'll give everybody their interval
1:00 rest, check HR
3 x 150 swim choice descend 1-3 to what you can @ 3:00
1:00 rest
SPEEDSET- 16 x 50 from a dive @ 2:00
1:00 rest
With fins, finish up with...
FLY DRILLING
100 easy drill before you get out. Change quickly and make sure I know who you're riding with over to Three Brothers! I'll be over there as soon as I'm done with the Silver workout. Behave yourselves there- you represent SMAC!