Sunday, December 18, 2011

SMAC- Platinum & Gold

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

2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill NO FREE
6 x 25 @ :35- odds are kick FAST, evens are breast pull w/free kick
No rest between sets; after 2nd set, continue right into...
3 x 200 @ 3:40-
100 drill choice/swim build by 25's breaststroke
100 kick on back, descend 1-3 to something juicy
1:00 rest, check HR

6 x 50 kick w/boards @ 1:10- descend 1-3/4-6 to all out FAST
1:00 rest

9 sets of:
4 x 25 @ :40- "get out" sprints
1 x 50 kick FAST choice w/board
After 3rd, 6th & 9th sets...
2 x 150 swim neg split free br 3 @ 2:15, desc 1-2
Check HR after 2nd 150, then 1:00 rest

Finish up with...
1 x 900 pull free w/snorkel & buoy.
200 easy drill before you get out.

Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember, the holiday schedule starts next Friday, December 23. Drylands tomorrow morning, have a great day!