Sunday, January 8, 2011

SMAC- Platinum & Gold

800- 100 choice, 100 kick on back
1:00 rest
3 sets of:
2 x 125 @ 2:10- 100 IM drill, 25 kick on back build to FAST
3* x 50 swim/kick by 25's @ :55 (2nd set @ :50; 3rd set @ :45)
*the 25 swim is IM order each set (#1- swim fly/kick; #2- swim back/kick; #3- swim breast/kick)
No rest between sets, check HR after 3rd immediately & OML

4 sets of:
4* x 75- 3 are swim free br 3 @ 1:05; #4- kick on back @ 1:15)
1 x 200 swim free br 3 with BIG, fat, juicy negative split!
1:00 rest between sets
*75's in 2nd set are 2 swim @ 1:05, 2 kick @ 1:15; in 3rd set go 1 swim & 3 kick; in 4th set go all 4 x 75's kick @ 1:15

Finish up with 5 sets of:
2 x 50 drill @ 1:00 in M-R-S
1* x 50 swim at 200 GP in M-R-S @ 1:10
*add 1 x 50 in each set, so in 5th set you're going 2 x 50 drill/5 x 50 swim at 200 GP

200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead. Have a great day!