Thursday, December 29, 2011

SMAC- Platinum & Gold
Written for LCM

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

3 sets of:
1 x 100 @ 2:15- 50 ra2la2 free drill, 50 choice drill
2 x 100 @ 2:15- 50 choice drill NO FREE, 50 kick
2 x 50 swim free/NO FREE by 25's @ 1:00 (@ :55 in 2nd & 3rd set
No rest between sets, check HR after 3rd set, then 1:00 rest

6 x 50 @ 1:05- odds swim choice (2nd 25 NO FREE), evens kick
1 x 300 pull free br 3 @ 5:30
8 x 50 @ 1:00- 2 kick (can be with boards), 2 swim choice (2nd 50 swim is NO FREE)
1 x 300 pull free br 3 @ 5:30- FASTER than 1st 300
6 x 50 @ :55-
odds are swim/kick by 25's
evens are all kick- hustle here!
:30 extra rest...
1 x 300 pull free br 3- FASTEST of the day!
1:00 rest, check HR

With fins, finish up with...
From mid-pool-
24 x 25 @ :45
Shallow end: FAST from the wall to mid-pool, build from mid-pool to wall
Deep end: FAST kick to the wall, LUNGBUSTER back to mid-pool
200 easy drill before you get out = 4900 LCM

Do some HW today, be sure to help around the house. Eat well & get excited for SCY tomorrow morning. Have a great day!