Wednesday, September 8, 2010

SMAC Platinum

600 swim easy freestyle, good streamlined breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
12 x 75 @ 1:20 as follows:
2- 50 fist free br 3, 25 breast pull with free kick
2- 50 swim negative split free br 3, 25 swim breaststroke
2 x 300@ :20 rest as follows:
25 swim back, 25 swim breast, 25 kick FAST - 4 times through
1:00 rest after #2, check HR immediately for :06 & OML
15 x 100 @ 1:40 kick on back in 5 sets of 3 as follows (Jenna go 9 x 100):
1- 75 kick moderate, :05 rest, 25 kick FAST
2- 50 kick moderate, :05 rest, 50 kick FAST
3- 25 kick moderate, :05 rest, 75 kick FAST
Check HR after last 100 immediately for :06 & OML
200 easy drill = 4200 scy (3600 Jenna)
Stretch tonight, do an excellent job with your HW & get excited for a BIG year. Have a great day!


SMAC Gold

400 swim easy freestyle - good turns & streamlined breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
4 sets of:
4 x 25 @ :45, 1-3 are breast pull with free kick, #4 is LUNGBUSTER
2 x 50 swim breaststroke/choice drill breaststroke by 25's @ 1:00
2 x 50 swim negative split free br 3 @ :50
No rest between sets, check HR after 4th set immediately for :06 & OML
1:00 rest after 4th set
4 x 50 kick choice on back @ 1:00
3 x 50 kick desc 1-3 to FAST @ 1:10
4 x 50 kick choice on back @ :55
3 x 50 kick desc 1-3 to FAST @ 1:15
4 x 50 kick choice on back @ :50
3 x 50 kick desc 1-3 to FAST @ 1:20
1:00 rest, check HR for :06 & OML
200 easy choice drill = 3250 scy.
Stretch tonight, do an excellent job with your HW & get excited for a BIG year. Have a great day!