Tuesday, January 10, 2012

SMAC- Platinum & Gold

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

2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill (fist free drill br 3 in 2nd set), 50 choice drill in M-R-S, NO FREE
1 x 125 @ 2:10- odd 25's are swim M-R-S, even 25's are catchup free drill with BIG kick
3 x 25 @ :35 swim in M-R-S, odds 1/2 swim FAST 1/2 drill; #2- build to FAST
2 x 50 swim/kick by 25's @ 1:00 in M-R-s, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd set

30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k off each wall then moderate
2- FAST choice
3- FAST breaststroke kick with boards
1:00 rest after #30, check HR, then get right into...
2 x 300 pull free with snorkel & buoy @ :20 rest, desc 1-2 to what you can.
1:00 rest, check HR

Finish up with...
6 times through:
4 x 25 FAST from a dive in M-R-S (walkback)
odds- FAST to 15 yards, then drill to the end
evens- all FAST to a foot touch (free & back)
1 x 100 swim/kick by 50's in M-R-S (should be same stroke as 25's FAD)
1:00 rest between sets, keep track of times throughout the set.

200 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents about the workout for this weekend (Fri, 8-10 am; NO SUNDAY WORKOUT; Mon, 8-10 am). Have a great day!