Monday, September 19, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 swim, 25 drill, 25 kick
400 reverse IM- each 100 is kick/drill/drill/kick, by 25's
1:00 rest
6 x 100 @ 1:50- 50 kick on back with 5 FAST u-d-k off of each wall, 50 drill/swim by 25's (odd 100's free, even 100's NO FREE)
1 x 800 as follows:
odd 100's- kick choice STRONG neg split with boards
even 100's swim IM, desc 1-4 to what you can
1:00 rest, check HR
3 sets of:
4 x 75 swim free br 3/5/3 by 25's @ 1:10 (swim/kick/swim by 25's on #3)
6 x 50 as follows:
-2 x 50 swim/kick by 25's @ :50
-1 x 50 swim free br 3 @ :40
After 6th 50...
1 x 300 swim free br 3, desc 1-3
1:00 rest between sets, check HR after each set
Finish up with...
16 x 25 @ :45 kick FAST with boards- 4 on back, 4 with boards
100 easy drill before you get out = 5400 scyDo an excellent job with your HW tonight, eat well & make sure you're drinking plenty of water. Have a great day!