Tuesday, October 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
12 x 25 @ :35-
2- breast pull with free kick- recover hands "on" the water
1- kick choice with 5 FAST u-d-k
8 x 50 as follows:
1- choice breaststroke drill
2-4, swim breaststroke desc 1-3 to what you can
6 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:10
2 x 25 swim FAST @ :40- #1 is breaststroke, #2 is choice, NO FREE
No rest between sets, check HR after 6th set
1:00 rest
3 sets of:
3 x 100 kick @ 1:40
BROKEN 75: 50 kick FAST, :10 rest, 25 kick FAST
1:00 rest
3 x 75 kick @ 1:15
BROKEN 50: 2 x 25 kick all out FAST @ :10 rest
50 easy drill @ 1:00
Check HR after each set
200 easy drill after 3rd set
PLATINUM-finish up with...
2 x 600 swim w/snorkel @ :20 rest, desc 1-2 to what you can

Do an excellent job with your HW tonight, remind your parents about the meeting on Sunday after workout. Have a great day!