Monday, December 26, 2011

SMAC- Platinum & Gold
So who got coal???

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 100- 50 choice free drill, 50 choice drill NO FREE
4 x 75 swim free/NO FREE/free @ 1:20- NO FREE is same stroke as you drilled on 100's
6 x 50 swim free br 3 @ :45 (or @ :50)
3 x 150 kick @ 2:45- 100 on back, 50 with board- desc the 50 with board 1-3 to something juicy!
6 x 50 swim free br 3 @ :40 (or @ :45)
3 x 150 kick @ 2:45- 50 with board, 100 on back- desc the 100 on back 1-3 to something smoking FAST!
1:00 rest, check HR

2 sets of:
3 x 100 swim/kick by 50's @ 1:40- swim is choice
1 x 125 swim free br 3 @ 1:40
3 x 100 swim/kick by 50's @ 1:40- swim is IM order by 25's
1 x 125 swim free br 3 @ 1:40
4 x 75 swim free br 3 @ 1:10 (2nd set, middle 25 is NO FREE)
1 x 100 swim free br 3 @ 1:10
NO REST BETWEEN SETS. Check HR after 2nd set.

With fins, finish up with...
20 x 25 @ :40
1&2 are 1/2 swim FAST 1/2 easy
#3 is build to FAST
#4 is all out swim FAST

200 easy drill before you get out. Do some HW today, and do it well. LCM tomorrow at 8 a.m. Have a great day!