Monday, June 18, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
4 x 75 @ 1:25-
odds- 50 fist free drill, 25 choice kick on back
evens- drill/kick/drill NO FREE by 25's
1:00 rest

3 sets of:
1 x 150- 75 kick/50 drill/25 swim build- drill & swim are the same stroke
:10 rest
2* x 25 @ :40- odds are 1/2 swim FAST 1/2 drill, evens are kick build to FAST
*add 2 x 25 to each round
1:00 rest after 3rd set, check HR

3 rounds of:
3 x 300 @ 5:00- 200 swim negative split & descend, then 100 kick with boards
3 x 100 kick FAST @ 2:30- middle round with boards, odd sets on back
No rest between sets, check HR after last 300 and after 3rd 100 kick


Finish up with...
2 x 700 swim free with snorkels @ :20 rest, desc 1-2 to what you can
200 drill/swim by 25's before you get out.

Long course starts tomorrow, get excited. Have a great day!