Tuesday, December 7, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
With fins:
8 x 25 @ :40
odds- snow angel fly drill
evens- FAST kick on back, including the underwater dolphin kick right off the wall
8 x 50 @ 1:00
odds- 25 "blow it out the back" fly drill, 25 fly kick on side
evens- 25 swim fly build to FAST, 25 LUNGBUSTER
1:00 rest, check HR & take fins off
1 x 800 as follows:
50- swim/drill fly by 25's, build fly swim to FAST
50- swim free w/strong neg split
50- swim/drill fly by 25's, build fly swim to FAST
:20 FAST vertical dolphin kick after each 200
Check HR after last 200 & vertical fly kick
1:00 rest
Platinum-
9 x 250 @ :30 rest as follows:
1- 200 swim neg split free br 3 - :10 rest - 50 kick FAST on back
2- 150 swim IM (NO FREE), neg split each 50 - :10 rest - 100 kick FAST on back
3- 50 easy choice drill - :30 rest - 4 x 50 kick FAST w/board @ :10 rest, add up your times for Broken 200 K total
1:00 rest
18 x 75 swim free w/snorkel @ 1:10 - BIG 6 beat kick on 2nd 25 of each 75
Gold-
9 x 150 @ :30 rest as follows:
1- 100 swim neg split free br 3 - :10 rest - 50 kick FAST on back
2- 50 swim neg split in main race stroke NO FREE - :10 rest - 100 kick FAST on back
***50 easy choice drill immediately after 2nd 150, then :30 rest; then...
3- 3 x 50 kick FAST w/board @ :10 rest, add up your times for Broken 150 kick total
1:00 rest
1 x 600 swim free w/snorkel, every 3rd 50 is BIG 6 beat kick
200 drill for everybody before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as possible. Have a great day!