Monday, October 10, 2011

SMAC- Platinum & Gold

600/400 freestyle- drill/kick by 50's
400 reverse IM- each 100 is drill/drill/kick/breast pull with free kick drill, by 25's
1:00 rest
3 sets of:
1 x 100- 50 drill, 50 kick easy/FAST on back by 25's- @ 1:50
2 x 25 @ :40- jungle sprint/build to FAST, by 25's
No rest between sets; after 3rd set
1 x 300 as follows:
odd 100's are kick choice, descend 1-2 to something juicy
2nd 100- swim IM
1:00 rest, check HR
6 sets of:
2 x 150 kick negative split @ 2:20 on back- 5 FAST udk throughout
1 x 100 swim BIG neg split free br 3 @ 1:30- target 2nd 100 of 200 Free goal time (even sets can be backstroke
1 x 100 kick FAST for time @ 2:00- can be with a board
No rest between sets, get time & check HR after each set
With fins, finish up with...
18 x 50 @ 1:00
1- kick FAST
1- swim FAST
1- LUNGBUSTER/kick FAST by 25's
GOLD- 200 easy drill
PLATINUM- 1 x 900 swim free w/snorkel, desc the 300's 1-3 to what you can
200 drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!