Friday, November 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick on back- 5 FAST u-d-k off each wall
4 x 50 @ 1:05- choice breaststroke drill/fly kick on side, by 25's
4 x 50 @ 1:00- fist free drill br 3/choice different breaststroke drill, by 25's
4 x 50 swim/kick free by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
4 x 75 @ 1:30-
50 swim breaststroke, desc this 50 1-4 to something juicy
25 breaststroke drill
8 x 25 @ :40
odds- kick FAST on back
evens- choice drill in M-R-S
1:00 rest, check HR

4 sets of:
2 x 50 drill/swim dps in M-R-S @ 1:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST swim
:10 rest
25 FAST kick
1 x 100 drill/kick by 25's @ 2:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST kick
:10 rest
25 FAST swim
1 x 100 choice drill/swim or drill/kick @ 2:30
No rest between sets, check HR after last 25 swim

Finish up with...
1 x 900- 300 pull free w/snorkel, 300 drill/kick by 50's, 300 swim free w/snorkel

Do an excellent job with your HW this weekend. Enjoy your Friday Afternoon off. Have a great day!