Sunday, December 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly kick on side, by 25's
1:00 rest
4 sets of:
1 x 75 @ 1:20- 50 fist free br 3, 25 choice drill NO FREE
1 x 100 @ 1:40- 50 swim PERFECT free br 3- good legs on 2nd 25, 50 drill/swim dps by 25's NO FREE
3 x 25 kick FAST @ :40- odd sets on back, even sets with boards
No rest between sets, check HR after 4th set

6 x 300 as follows:
100 swim free br 3 @ 80-85% effort
:10 rest
100 swim free br 3- FASTER than previous 100- right into...
100 kick free w/boards
:30 rest between sets, check HR after each set
1:00 rest after 6th 300

Break into 2 groups...
Group 1- 3 people per group, up to 2 groups:
6 sets of-
1:00 vertical kick while passing around the bleach bottle-
:20 FAST vertical dolphin kick
:10 FAST vertical breaststroke kick with bleach bottle
After 1:00 minute...
:10 rest- get out
1 x 50 FAST kick on back from a dive (roll onto back while dolphin kicking EXPLOSIVELY underwater) - keep track of your time on this 50!

Group 2- with fins:
Every 2:00 (go 6 times through)
1 x 50- LUNGBUSTER/swim FAST in M-R-S by 25's- target your best 50 scy time
1 x 50 drill PERFECT, same stroke you swam on previous 50

Switch after 6 rounds, so everybody gets to go through both groups

Finish up with...
As many rounds as possible:
3 x 50 kick on back @ :55- 5 FAST u-d-k off each wall
1 x 75 kick FAST @ 1:15- keep track of time
No rest between sets.

200 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Drylands tomorrow morning at 5:30 a.m. Have a great day!