Sunday, November 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
3 x 50 ra2 la2 free drill @ 1:00
2 x 100 drill/kick by 50's @ 1:50- NO FREE
3 x 50 swim neg split @ :50- NO FREE on odd 50's
7 x 100 as follows:
odds @ 1:40- kick, except 3rd 25 is swim NO FREE build to FAST
evens @ 1:20- swim STRONG negative split free
1:00 rest, check HR
2 sets of:
3 x 200 @ 2:40 swim free br 3, except 3rd 50 is kick (some may go 150's @ 2:40)
2 x 75 swim/kick/swim by 25's NO FREE @ 1:20
1 x 100 kick FAST for time with board @ 2:15
3 x 200 kick negative split on back @ 3:30- 5 FAST u-d-k throughout (we'll go these @ 3:15 if the negative split isn't big enough)
2 x 75 drill/swim dps/drill by 25's @ 1:30- different strokes on #1 & #2
1 x 100 swim IM FAST @ 2:15
Get times & check HR after each FAST 100; no extra rest between sets.
Finish up with...
1 x 400 pull free with snorkel
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. We'll mix up the drylands tomorrow morning- be ready. Have a great day!