Sunday, October 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- every 4th 25 is ra2 la2 free drill
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1 x 800 as follows:
100 swim choice negative split (IM on 3rd & 5th 100's)
100 kick- 2nd & 3rd 25's are FAST
4 x 50 drill/swim dps in M-R-S (NO FREE) @ 1:10
1:00 rest
3 sets of:
4 x 50 swim at 200 GP in M-R-S (NO FREE) @ 1:15
1 x 100 drill/kick by 25's @ 2:00
No rest between sets, check HR after last 50 @ GP in 3rd set (before the 100 d/k)

6 sets of:
4 x 25 @ :40- kick free on back w/5 FAST u-d-k, carry that underwater speed up onto the surface & to the end of each 25
1 x 100 @ 1:40 kick negative split- same FAST 5 u-d-k
2 x 75 kick IM order by 25's w/boards @ 1:40, desc 1-2 to FAST
After even rounds...
1 x 200 swim IM, desc 1-3 to something juicy!
Check HR after 2nd 75 or 200 IM
200 easy drill after 6th set = 5600 scy

PLATINUM-
Finish up with...
3 x 400 pull free w/snorkel @ :20 rest, desc 1-3 to what you can (#2 can be without snorkel)
200 easy drill = 7000 scy

Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember to bring in your interim report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!