Tuesday, November 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull w/free kick drill, by 25's
1:00 rest
6 x 125-
2- 50 catchup free drill, 75 drill/drill/kick by 25's NO FREE @ 2:00
1- swim, odd 25's M-R-S, NO FREE, even 25's free br 3, @ 1:50
8 x 50 swim @ :50 as follows:
2- free br 3/NO FREE, by 25's
2- swim IM order by 25's (NO FREE)
1:00 rest, check HR
3 sets of (focus on 5 FAST u-d-k throughout the set):
4 x 50 kick on back @ :55
3 x 100 swim/kick by 25's @ 1:45, desc 1-3 to something juicy
4 x 75 kick FAST @ 1:15 (@ 1:30 in 2nd set, @ 1:45 in 3rd set)
:30 extra rest after each set, then...
1 x 200 swim choice, neg split & descend 1-3 to something smoking FAST
1:00 rest between sets, check HR after each 200
Finish up with...
6 sets of:
2 x 25 choice breaststroke drill @ :40
1 x 50 swim breaststroke mod/FAST by 25's @ 1:00
No rest between sets, 200 easy drill after 6th set.
Do an excellent job with your HW tonight, get excited for Easy Wednesday tomorrow. Remind your parents about Friday's early workout. Have a great day!