Monday, September 13, 2010

SMAC Platinum

600/400 - IM is drill/drill/6 kicks 1 pull backstroke/fly kick on side by 25's
1:00 rest
14 x 50 @ 1:00
odds- fist free drill br 3
evens- breast pull w/free kick
1:00 rest, check HR
6 sets of:
4 x 50* @ :50
(*1st & 4th set - swim neg split free br 3;
2nd & 5th set - swim IM order by 25's
3rd & 6th set, swim/kick by 25's)
1 x 200 @ 3:15 descend 1-3/4-6 to something juicy, as follows:
100 swim IM
50 kick free on back
50 swim free br 3
No rest between sets, check HR after each 200, but stay on your interval.
After 6th set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's - roll hips evenly, finish stroke
200 easy drill = 4700 scy.
Do an excellent job with your HW tonight, stretch your legs - BIG kicking tomorrow. Have a great day!


SMAC Gold

400/400 - IM drill is drill/drill/6 kicks 1 pull backstroke/choice kick by 25's
1:00 rest
4 x 150 @ 3:00 as follows:
50 fist free br 3, 50 choice drill NO FREE, 50 kick neg split on back
1:00 rest, check HR
3 sets of:
3 x 50 swim IM order by 25's @ :55
3 x 50 swim/kick by 25's descend 1-3 to something juicy @ 1:05
2 x 200 @ 3:00 (@ 3:20 if necessary) swim negative split free, descend 1-2
No rest between sets, but check HR after 2nd 200 in each set.
After 3rd set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's
200 easy choice drill = 400 scy
Do an excellent job with your HW tonight, stretch your legs - BIG kicking tomorrow. Have a great day!