Thursday, November 18, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/"blow it out the back" fly drill by 25's
1:00 rest
2 x 200 @ :20 rest- 50 fist free drill, 50 choice kick on back negative split
2 x 200 @ :20 rest- 50 choice drill in main race stroke NO FREE, 50 swim in same stroke, descend the 50 swim 1-2 to what you can
8 x 50 swim as follows:
2- free br 3 with 6 beat kick on 2nd 25 @ :45 (:50)
2- in main race stroke (NO FREE): 25 swim build to FAST, 25 drill same stroke
1:00 rest, check HR

PLATINUM:
3 rounds backstroke, 2 rounds IM, 1 round choice-
1 x 150 swim negative split, get time
1:00 rest
3 x 50 swim FAST @ :10 rest
:30 rest
1 x 150 swim negative split- get time, bigger negative split & FASTER time than 1st 150
10 drill
1:00 rest between sets

GOLD:
3 total rounds of (2 in main race stroke, 1 free)-
BROKEN 100: 50 swim FAST/:10 rest/25 swim FAST/:10 rest/25 swim FAST- get total time & subtract :20
100 drill- same stroke as 100 above
1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest- subtract :20 from total time for actual time
75 drill- same stroke as 100 & 75
1:00 rest
1 x 50 swim FAST- get time
200 easy drill/kick by 50's between sets.

Finish up with...
Platinum- 24 x 25 w/fins (the usual) if there is time; if not, 1 x 400 drill/kick by 50's
Gold- 2 x 400: #1 is drill/kick by 50's, #2 is pull free br 3/7 by 50's
Do an excellent job with your HW tonight & get excited for the meet. Have a great day!