Tuesday, September 20, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 50 kick
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
All @ :20 rest...
1 x 300- 50 ra2 la2 free drill-work on head position, then 50 drill in M-R-S (NO FREE)
1 x 300- 50 swim in M-R-S (NO FREE), 50 kick on back with 5 FAST u-d-k off each wall
1 x 300- swim backstroke (75 mod/25 strong, then 50/50, then 25 mod, 75 STRONG)
1:00 rest, check HR

3 sets of (FAST u-d-k & breakouts throughout)- 2nd set with boards
4 x 25 @ :40 kick on back FAST with 5 FAST u-d-k
1 x 25 kick on back @ :25
4 x 50 kick on back with 5 FAST u-d-k @ :55
1 x 50 kick @ :45
4 x 75 kick on back with 5 FAST u-d-k @ 1:20
1 x 75 kick @ 1:05
1:00 rest between sets, check HR
After 1st & 2nd set...
1 x 50 kick all out FAST for time
After 3rd set...
MYSTERY SET!
Check HR again.
After MYSTERY SET...
1 x 600 swim free with snorkel, working on head position
:30 rest
6 x 100 swim free br 3- I'll give everybody their intervals
100 easy drill after 6 x 100 = 5400 scy

Do an excellent job with your HW tonight, get excited for "easy Wednesday" tomorrow. Have a great day!