Friday, December 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/choice backstroke drill, by 25's
1:00 rest

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim/kick free br 3 @ :50
4 x 50 swim/kick in M-R-S, NO FREE @ :50
1 x 300 swim free/M-R-S by 50's (NO FREE on MRS), desc the 100's 1-3 to something juicy!
:30 rest, check HR, then...

MODIFIED SPEEDSET- 16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all FAST
4- LUNGBUSTER!
1:00 rest, get fins

With fins,
12 x 100 swim desc 1-3's to all out FAST @ 2:00- get times for FAST 100's (last 3 are kick)
1:00 rest, take fins off

Finish up with...
12 x 75 @ 2:00 as follows:
odds- drill
evens- BROKEN: 25 swim FAST, :10 rest, 50 kick FAST- can you equal or better the average time you went on the 100's FAST with fins???

300 drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!