Sunday, October 2, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 swim, 50 choice
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
6 x 100 @ 1:50 as follows:
50 catchup free drill
:10 rest
50 choice breaststroke drill
8 x 25 @ :35 as follows:
odds- jungle sprint swim
evens- kick build to FAST with 5 FAST u-d-k
1:00 rest, check HR
3 sets of:
3 x 5-minute kicks @ 6:00, descend 1-3 to what you can
6 x 25 kick all out FAST @ :40 with boards
1 x 400 swim w/snorkels- BIG negative split
1:00 rest between sets, check HR after each 400
With fins, finish up with...
18 x 25 @ :40-
1- choice fly drill
2- swim fly build to FAST
3- dolphin kick LUNGBUSTER!
100 easy drill before you get out
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Drylands tomorrow morning, time trials on Friday. Have a great day!