Friday, September 10, 2010



SMAC Platinum


600 swim easy freestyle
400 reverse IM - each 100 is drill/swim/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 ra2 la2 free drill
2 x 75 @ 1:20 swim dps free - count strokes on 1st 25, desc that # on 2nd & 3rd 25
2 x 200 kick negative split, desc 1-2 @ 3:30 (one set can be with a board)
No rest between sets, check HR immediately after 3rd set & OML
6 x 125 swim freestyle br 3 @ 1:45
1:00 rest, check HR immediately & OML
Finish up with...
18 x 50 kick @ 1:10 desc 1-3's to all out smoking FAST on every 3rd 50
200 easy choice drill = 5000 scy
Stretch real well tonight, drink plenty of water or Gatorade this weekend. Enjoy your day off tomorrow - remember, a day off means a day OFF from stressful physical activity, get your HW done and enjoy some time with your family. Sunday at 4:00 p.m. Have a great day!


SMAC Gold

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
3 sets of:
3 x 50 @ 1:00 freestyle drill (1st set catchup drill; 2nd set ra2 la2 drill; 3rd set fist drill)
6 x 25 freestyle @ :40 as follows...
odds- 1/2 swim FAST 1/2 choice drill
evens- swim build to FAST finish
1 x 200 @ 4:00 kick negative split on back & descend your time 1-3, explosive underwater dolphin kick off of each turn
No rest between sets, check HR immediately after 3rd set & OML
6 x 125 swim free br 3 - big 6 beat kick on last 50 - on the following intervals:
Jacob- @ 1:50
Daryl, Maverick & Michael- @ 2:00
Alexis, Alina & Danielle- @ 2:15
1:00 rest, check HR immediately & OML
Finish up with...
18 x 50 kick @ 1:10 desc 1-3's to something all out smoking FAST on every 3rd 50!
200 easy choice drill = 4150 scy.
Stretch real well tonight, drink plenty of water or Gatorade this weekend. Enjoy your day off tomorrow - remember, a day off means a day OFF from stressful physical activity, get your HW done and enjoy some time with your family. Sunday at 4:00 p.m. Have a great day!