Thursday, September 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- each 100 is swim/kick by 50's
400 reverse IM- each 100 is drill/swim/drill/choice breaststroke drill, by 25's
1:00 rest
8 x 75 @ 1:20-
2- 50 choice free drill, 25 kick choice on back with 5 FAST u-d-k
2- 50 swim free br 3/5 by 25's, 25 choice drill in M-R-S, NO FREE
1 x 200 kick- neg split each 50 with 5 FAST u-d-k throughout!
1:00 rest, check HR
6 sets of:
6 x 25 @ :40 in M-R-S
odds- jungle sprint
evens- swim build to FAST
1 x 100 kick on back @ 1:30 ( or @ 1:50)
1 x 250 @ 4:00 swim free or back, desc 1-3 & 4-6 to all out smoking FAST
1:00 rest after 3rd set, check HR after 3rd & 6th sets
Finish up with...
24 x 25 @ :45 kick
1-5 all are FAST with 5 FAST u-d-k
#6, 12, 18 & 24 are FAST underwater dolphin kick LUNGBUSTER!
No rest between sets of 6
200 easy drill before you get out.
Do an excellent job with your HW tonight, remember, tomorrow morning is 8-10 a.m. Have a great day!