Tuesday, September 14, 2010



SMAC Platinum

600 swim freestyle
400 reverse IM - each 100 is breast pull with free kick/drill/drill/swim by 25's
1:00 rest
6 x 100 as odds & evens as follows:
odds- 50 fist free br 3, 50 fly kick on side @ 1:40
evens- 50 choice drill NO FREE, 50 6 kicks 1 pull backstroke
1 x 900 as follows:
50 swim choice negative split NO FREE
100 kick easy/FAST by 50's - explosive dolphin kick off of each wall
1:00 rest, check HR immediately & OML
8 x 200 as follows:
1 x 50 kick at 80-85%, get time
:20 FAST vertical dolphin kick
1 x 50 kick all out FAST - get time again
:10 rest
1 x 100 swim negative split freestyle @ 1:40 - BIG legs on the 2nd 50 here!
No rest between sets, check HR after even sets
After last 200, finish up with...
1 x 400 kick choice on back with explosive breakouts
200 easy choice drill = 4700 scy
Do an excellent job with your HW tonight & stretch your legs. Have a great day!


SMAC Gold

400 swim easy freestyle
400 reverse IM - each 100 is breast pull with free kick/drill/drill/fly kick on side by 25's
1:00 rest
12 x 50 @ 1:00 as follows:
1&2: 25 ra2 la2 free, 25 choice drill in main race stroke NO FREE
#3- 25 swim in same stroke as drill on 2nd 25 above build to FAST, then 25 fly kick on side
1 x 400 as follows:
odd 50's are always kick choice negative split
even 50's are swim in main race stroke (MRS), desc 1-4 to at least 95%
1:00 rest, check HR immediately & OML
16 x 100 as follows (4 sets free, 4 sets MRS, NO FREE):
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 swim build to all out FAST
1 x 50 kick FAST for time!
No rest between sets, check your HR after every 4th set (4, 8, 12 & 16)
After #16, finish up with...
12 x 25 @ :40 choice kick, but explosive dolphin kick off of each wall!
200 easy choice drill = 3900 scy.
Do an excellent job on your HW tonight & stretch your legs. Have a great day!