Tuesday, November 23, 2010

SMAC- Platinum & Gold
Great job at the meet, now it's back to work!

600/400 swim freestyle
400 reverse IM- each 100 is skulling/choice kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull/free kick
3 x 100 @ 1:50- 25 fly pull w/free kick, 25 fly kick on side
1 x 400, by 50's
odd 50's- 2 fly/2 breast drill
even 50's- choice kick easy/FAST by 25's
1:00 rest, check HR immediately & OML
Platinum-
3 sets of:
3 x 50 @ :50 kick on back
4 x 25 kick choice @ :45- all FAST
2 x 200 kick @ :20 rest, desc 1-2 to something juicy
3 x 50 @ :50 kick on back
4 x 25 kick FAST @ :45
1 x 150 kick choice BIG, FAT negative split
:20 rest, check HR
1 x 150 swim free br 3 BIG, FAT negative split
:20 rest, check HR
4 x 125 swim free br 3 @ 1:40
No rest between sets.
200 easy loosen after 3rd set = 7300 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
Gold-
7 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 100 @ 2:00 as follows:
75 kick FAST
:10 rest
25 LUNGBUSTER!
1 x 50 kick FAST for time @ 1:10
1 x 50 @ 1:00 swim FAST in Main Race Stroke
No rest between sets.
Finish up with...
1 x 600 pull free w/snorkel- finish stroke, roll hips evenly
200 easy loosen after 600 = 5050 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!