Sunday, November 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, breathe on 1st stroke to each side
4 x 50 @ 1:10- 25 2 kicks 1 pull breast drill, 25 choice breast drill
3 sets of:
1 x 75 breaststroke drill @ 1:30- choice/breast pull-free kick/choice, by 25's
2 x 75 swim IM (NO FREE) @ 1:15, descend 1-2
3 x 25 @ :35- 1&3 are kick 1/2 FAST 1/2 easy, #2 is jungle sprint swim in M-R-S
No rest between sets, check HR after 3rd set.

8 x 100 kick on back @ 1:45-
odds FAST
evens negative split
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick on back-
odds negative split @ 1:45
evens: 2 x 50 kick FAST @ :10 rest, entire 100 @ 2:00
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick-
odds negative split on back @ 1:45
evens 4 x 25 kick FAST w/boards @ :10 rest, entire 100 @ 2:30
2 x 150 swim free br 3 @ given interval
Check HR...
1:00 rest, get fins

Finish up with...
FLY DRILLING WITH FINS
200 easy before you get out.
Do an excellent job with your HW, make sure you're ready for the week ahead! Drylands tomorrow morning, remember the meet is next weekend. Have a great day!