Sunday, November 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest

2 x 300 @ :20 rest as follows:
#1-
50- ra2 la2 free drill
50- 50 choice kick neg split on back, 5 FAST u-d-k
50 choice drill NO FREE
#2-
50 swim neg split free br 3
25 kick on back build to FAST
25 M-R-S, 1/2 FAST 1/2 drill
1:00 rest, check HR

4 sets of (order changes by round, I'll tell you each round):
4 x 25 @ :40 jungle sprint
3 x 50 swim free/NO FREE by 25's @ :50
2 x 50 kick choice/breast by 25's @ :50
1 x 75 swim IM @ 1:15
No rest between sets, check HR after 4th set.
1:00 rest
4 x 5-minute kicks @ 6:00- desc 1-2/3-4, keep track of how much you go on each 5-minute kick
1:00 rest

SPEED SET-
16 x 50 @ 2:00 FAD
200 easy before you get out.

Make sure your HW is done & you're ready for the week ahead. Drylands tomorrow morning. Have a great day!