Monday, December 13, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 50 @ 1:00 - swim free br 3, fist free drill br 3
4 x 50 @ 1:00 drill/swim dps in MRS
6 x 100 @ 1:50 as follows:
odds- 50 kick negative split on back, 50 swim dps - take one less stroke on 2nd 25
evens- 50 kick easy/FAST by 25's on back, 50 swim build to FAST turn, try to hold "easy speed" on 2nd 25
1 x 250 swim- odd 50's are free br 3/7- build kick on 2nd 25, even 50's are swim/kick by 25's breast or fly
1:00 rest, check HR
Platinum-
12 sets of (300 pull w/snorkel after every 3rd set):
1 x 100 swim free br 3 @ 1:20
1 x 50 swim at 200 GP @ :50
1 x 50 swim at FASTER than 200 GP @ :50
1 x 50 drill choice
1:00 rest between sets, check HR; last 300 is drill/kick by 50's

Gold-
8 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time in main race stroke @ 1:10
1 x 100 swim BIG negative split free br 3
1 x 50 drill in MRS
1:00 rest between sets, check HR after 100 in each set, then get into 50 drill
300 drill/kick by 50's after 8th set.
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Get excited for the meet this weekend. Have a great day!