Sunday, September 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- each 100 is swim/drill by 50's
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
4 x 100 @ 1:50- 50 ra2 la2 free drill - watch head position, then 50 1/2 raq 1/2 la back drill- head back & good hip rotation
8 x 50 as follows:
2- swim/kick free by 25's @ :55 (#5&6 @ :50)
2- swim neg split backstroke @ :55 (#7&8 @ :50)
1:00 rest, check HR immediately & OML

2 x 150 @ 2:15 swim negative split free br 3
8 x 50 kick choice on back @ :50
1 x 200 kick BIG negative split on back, get time & check HR
1:00 rest

2 x 150 @ 2:20 swim negative split backstroke
6 x 75 kick @ 1:15
1 x 200 kick BIGGER negative split on back, get time & check HR
1:00 rest

2 x 150 @ 2:30 swim IM (NO FREE), negative split each 50
9 x 50 kick- odds @ :55, evens @ :45
1 x 200 kick BIGGEST negative split of the set, get time & check HR
1:00 rest, check HR
3 x 300 @ 6:00 kick descend 1-3 to something juicy
5500/5300 scy

Do an excellent job with your HW tonight, make sure you're ready for the week ahead! Drylands tomorrow at 5:30 a.m., let's keep up the good work & have at least 12 people here. Have a great day!