Monday, October 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- 50 swim, 50 kick
400 reverse IM- each 100 is choice breaststroke drill, then drill/swim/drill, by 25's
1:00 rest
6 x 100 as follows:
odds @ 1:50- drill: 50 free, 50 M-R-S
evens @ 1:40- swim: 50 free neg split, 50 M-R-S neg split
1 x 300 in M-R-S- each 100 is swim, except 3rd 25 is kick on back, desc the 100's 1-3 to something juicy!
1:00 rest, check HR
12 sets of, as follows:
3 x 75- 50 swim, 25 kick
1 x 100 swim free br 3 at 85% or better
No rest between sets, check HR after last set
1:00 rest
With fins, finish up with:
18 x 50 @ 1:00 swim, desc 1-3 to something SMOKING FAST
200 easy drill before you get out.
PLATINUM-
2 x 600 swim w/snorkel @ :20 rest, neg split & desc 1-2 to what you can
200 easy drill before you get out.
Do an excellent job on your HW tonight & remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!