Tuesday, January 17, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
8 x 75 @ 1:20
odds- 50 fist free br 3, 25 fly kick on side
evens- drill/swim/drill NO FREE by 25's
1:00 rest

6 sets of:
1 x 200 @ 3:15 - 100 IM swim/50 kick STRONG neg split/50 swim in M-R-S at 85%
6 x 25 kick FAST on back, @ :40
1 x 75 @ 1:45 kick FAST for time with boards, add up times for 150 total
No rest between sets
After 2nd, 4th & 6th sets...
1 x 150 kick all out FAST @ 4:00- 1 straight, 1- 75/50/25, 1- 3 x 50 @ :10 rest
1:00 rest

With fins, finish up with...
6 sets of:
3 x 25 @ :45- odds are 1/2 FAST 12 drill; #2 is build to FAST
1 x 50 swim all out FAST @ :45

200 easy drill before you go. Do an excellent job on your HW tonight. Have a great day!