Monday, October 31, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 25 fly kick on side, 50 drill, 25 2 kicks 1 pull breaststroke drill
1:00 rest
4 x 75 @ 1:10- 50 fist free, 25 choice fly drill
4 x 50 swim fly/kick on back, by 25's, @ :55
6 x 100 @ 1:40
odds- swim IM
evens choice kick neg split
1:00 rest, check HR
6 x 350 as follows:
2 x 125 swim free br 3-
odds @ 1:45
evens- #2 @ 1:40; #4 @ 1:35; #6 @ 1:30
2 x 50 swim STRONG negative split backstroke, or IM order by 25's, @ :55
No rest between sets; check HR after last set
Finish up with...
24 x 75 @ 1:20 kick as follows:
2- choice on back, make the interval
1- FAST for time with boards
1:00 rest after #24
GOLD- 200 easy drill
PLATINUM- finish up with...
1 x 800 pull w/snorkel, roll hips evenly, finish each stroke completely
200 easy drill = 7000 scy
Do an excellent job with your HW tonight, get excited for a big week. Have a great day!