Monday, September 26, 2011

SMAC- Platinum & Gold

600/400 freestyle- 75 swim, 25 drill
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest

With fins,
BUTTERFLY DRILLING
1:00 rest, take fins off

Focus on MONSTER kick & 5 FAST u-d-k throughout the following set...
4 sets of:
4 x 50 kick @ :55- 5 FAST u-d-k throughout
4 x 75 @ 1:15- 50 swim choice, 25 swim fly (odds) or kick on back (evens)
1 x 100* @ 1:30 (or 1:50) swim free br 3/5 by 50's with STRONG negative split- really use your legs to drive you on the 2nd 50
:30 FAST vertical dolphin kick
1:00 rest, check HR after each set
*- add 1 x 100 in each set (for 4 x 100 in 4th set)

Finish up with...
1 x 900 as follows:
300 pull free w/snorkel- roll hips evenly, finish stroke
300 kick on back- neg split each 100
300 pull free w/snorkel- faster than 1st 300

100 easy drill = approx. 5600 scy

Do an excellent job on your HW tonight, remember that Friday workout this week is 8-10 a.m. Have a great day!