Monday, November 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- drill/swim dps by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 100 @ 1:45- swim/kick by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 50 kick FAST @ :50
No rest between sets, check HR after 3rd set
1:00 rest
9 x 100 in sets of 3, as follows:
2- swim/kick by 50's NO FREE @ 1:40 (or swim, 3rd 25 is kick)
1- swim IM @ 1:30- better than 85% on #3, desc to 100% effort on #9
1:00 rest, check HR
With fins:
16 x 25 in 4 sets of 4:
1-3: breast pull w/free kick @ :40
#4- LUNGBUSTER @ :20!
No rest between sets of 4; take off fins after #16
Finish up with...
3 sets of:
1 x 150 @ 2:45- 50 swim free br 3 neg split, 25 swim breast, 25 kick free head out, 50 swim STRONG neg split breaststroke
1 x 100 swim free br 3 (I'll give everybody their interval, it will be challenging)
1 x 150- as above
2 x 100 swim free br 3 - same interval as first 100
No rest between sets; check HR immediately & OML after 3rd set
200 easy drill/kick after 3rd set before you get out

Do an excellent job on your HW tonight & be sure your parents get the ASC events & fees handout I gave you today. Have a great day!