Thursday, September 22, 2011

SMAC- Platinum & Gold

600/400 freestyle- 25 drill, 25 swim, 50 kick on back
400 reverse IM- each 100 is drill/kick/drill by 25's, then last 25 is kick-kick-breathe breaststroke drill
1:00 rest
12 x 50 as follows:
1-2: drill/kick by 25's @ 1:00
3-4: swim/kick by 25's @ :55
1:00 rest, check HR & look over next set
5 x 50 swim free br 3 @ :45- BIG negative split on each 50, really work those legs
1 x 150 @ 3:00-kick on back with BIG negative split- 5 FAST u-d-k
1 x 300 IM @ 5:00- each 75 is swim/swim/kick FAST on back with 5 FAST u-d-k

5 x 50 swim free br 3 @ :45- same BIG neg split on each 50 as above
1 x 150 @ 3:00 kick on back, descend the 3 x 50 to all out smoking FAST (:10 rest before last 50 kick), 5 FAST u-d-k throughout
1 x 300 IM @ 5:00- each 100 is swim/kick by 50's (NO FREE), neg split each 50

5 x 50 swim free br 3 @ :45 as above- work the breakouts & 2nd half with your legs
1 x 150 @ 3:00- kick on back with 5 FAST u-d-k off each wall, easy/FAST by 25's
1 x 300 IM @ 5:00- each 75 is 50 kick/25 drill- 5 FAST u-d-k throughout!
1:00 rest, check HR
1 x 400 kick FAST for time, get time & check HR
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual!
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow. Have a great day!