Wednesday Morning, November 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill, then drill/kick/drill, by 25's
1:00 rest
6 x 25 @ :40- odds ra2 la2 free, evens are kick with 5 FAST u-d-k
5 sets of:
2 x 75 @ 1:20- drill/swim/drill in M-R-S, NO FREE
1 x 50 kick choice @ :55- add 1 x 50 & subtract :05 per round, up to 3 x 50, then back down to 1 x 50 (those 50's go back to :50 & :55, but they are FAST)
No rest between sets, check HR after last set
1:00 rest

PLATINUM-
Pace set- 3 rounds, but the 400's pull are with a snorkel
18 x 50 kick @ 1:00- one easy, 1 FAST
Finish with fin set with Gold

GOLD-
18 x 150 kick as follows:
odds- choice @ 3:00
evens-
#2- BROKEN: 75/50/25, :10 rest throughout
#4- BROKEN: 3 x 50, all @ :10 rest
#6- straight 150 FAST for time
Check HR after each FAST 150

With fins,
24 x 25 @ :40- the (every-so-often) usual sets of 4

200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight & enjoy your day off. Tomorrow again at 8 a.m. Have a great day!