Sunday, October 24, 2010



SMAC- Platinum & Gold



600/400- the IM is drill/swim/kick/kick by 25's
1:00 rest
9 x 200 @ :20 rest in 3 sets of 3 as follows:
1- 50 offside breathing free drill, 50 choice drill in m-r-s
2- 50 swim (same stroke as you drilled above), 50 kick neg split
3- all kick desc 1-3, #3 should be juicy
1:00 rest, check HR
Gold-
2 sets of:
6 x 50 swim neg split free br 3 @ :50 (@ :55)
6 x 50 swim/kick @ :50 (@@ :55)
6 x 50 swim free/NO FREE @ :50 (@ :55)
6 x 50 all kick @ :50 (@ :55)
4 x 100 swim free br 3 @ the fastest interval you can make
1:00 rest between sets, check HR
200 easy drill after 2nd set = 6000 scy
Platinum-
3 x 1650 as follows:
#1
12 x 100 @ 1:25 as follows-
1- swim neg split free br 3
2- swim free/back by 50's
3- swim all back
1 x 450 swim free br 3, get time & check HR
#2
3 x 400 swim neg split free br 3 @ :20 rest
1 x 450 swim free br 3, faster than 1st 450
#3-
2 x 600 swim neg split backstroke @ :20 rest
1 x 450 swim free br 3- fastest of the day
200 easy drill = 7350 scy
Make sure you're ready for the week ahead in school. Remember, Friday November 5 after workout, we're going to dinner. Have a great day!