Thursday, September 9, 2010



SMAC Platinum


600 swim easy freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
1:00 rest
6 x 150 @ :15 rest as follows:
odds- 50 offside breathing free drill, 25 fly pull with free kick
evens- 75 drill/swim/drill by 25's NO FREE, 75 kick on back mod/strong/FAST by 25's, good underwater dolphin kick off of each turn
1:00 rest, check HR for :06
4 x 50 @ :55-
1&2- swim IM order by 25's
3&4- swim/kick free by 25's
3 x 100 swim/kick by 50's freestyle @ 1:40 descend 1-3 to what you can, get time
4 x 50 @ :50 - same way as previous set of 4 x 50's, only @ :50
3 x 100 @ 1:40 swim/kick free desc 1-3, get time
4 x 50 @ :45 - as above
3 x 100 swim/kick free @ 1:40 desc 1-3, get time
Check HR immediately after last 100 & OML
Finish up with...
6 x 100 swim negaative split free br 3 @ 1:30
200 easy drill = 4200 scy.
Stretch your legs tonight, big kicking tomorrow. Do an excellent job with your HW & eat well. Have a great day!




SMAC Gold


400 swim easy freestyle with perfect flip turns
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
1:00 rest
9 x 100 as follows, all @ 2:00
1&2- 50 offside breathing free drill, 50 choice drill NO FREE
#3- swim free/NO FREE by 50's - 2nd 50 should be same stroke you drilled on 2nd 50
3 sets of:
2 x 50 swim IM order by 25's @ :55
2 x 50 swim/kick by 25's @ :50
2 x 50 swim negative split free br 3 @ :45
No rest between sets.
After 3rd set, check HR immediately & OML
Finish up with...
3 x 300 @ :20 rest as follows:
1&3- kick choice on back, negative split each 100 with explosive dolphin kick off of each turn
#2- pull free br 3/5 by 50's on 1st 100, 3/7 by 50's on 2nd 100, 3/9 by 50's on 3rd 100
Check HR after last 300
200 easy choice drill = 3700 scy.
Stretch your legs tonight, big kicking tomorrow. Do an excellent job on your HW tonight & eat well. Have a great day!