Wednesday, November 17, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is swim/kick by 50's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 25 drill in main race stroke (NO FREE), 25 kick choice on back or side
1 x 100 swim @ 1:45 (2:00)- 50 back, 50 breast - neg split each 50
1 x 100 swim @ 1:30 (1:45)- 50 free br 3, 50 main race stroke NO FREE, neg split each 50
2 x 25 kick FAST choice with board @ :40
No rest between sets, check HR immediately after 2nd set & OML
5 sets of:
1 x 350 @ 5:00 (Jenna- alternate free & back, by set) or 150 (Gold) @ 2:00 (or 2:10, or 2:20)
3** x 50 swim free w/snorkel @ :45 (Jenna) or :50 (Gold) or :55
**increase by 2 x 50 per round, up to 7 x 50, then back down to 3 x 50
3 x 100 @ 1:45 (2:00) swim IM, desc 1-3 to what you can- #3 should be juicy
No rest between rounds, check HR after 5th set
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!