Friday, January 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/drill in MRS by 25's
1:00 rest
3 sets of:
2 x 25 @ :35 kick on back with FAST dolphin kick to at least 10 yards underwater
1 x 100 @ 1:45 drill/swim by 25's in 4th-best stroke, NO FREE
3 x 50 @ :10 rest in M-R-S, 25 swim dps, 25 drill (#3 is swim build to FAST in 1st set; in 2nd set, #'s 2&3 are swim build to FAST; in 3rd set, all 3 are swim build to FAST)
After 3rd 50...
FAST vertical dolphin kick until everybody is done with the 3 x 50 in M-R-S, then...
4 x 75 @ 1:10 swim free br 3 (or 4/2) with BIG 6 beat kick on 2nd 25
in 2nd set, 4 x 75 are swim free/M-R-S/free by 25's @ 1:10
in 3rd set, 4 x 75 are swim M-R-S/free/M-R-S by 25's @ 1:10
1:00 rest after 3rd set, check HR immediately & OML
6 x 50 @ 1:10- 25 kick on back with breakout at 10 yards, build kick to FAST at turn, then 25 swim dps in M-R-S (descend stroke 1-3 & 4-6)
1:00 rest

PLATINUM-
6 sets of (2 IM, 2 back, 2 free):
3 x 150 swim descend 1-3 to something JUICY @ 3:00
BROKEN 150: 3 x 50 swim FAST @ :10 rest (@ :15 rest in even sets)
100 drill in same stroke as 150's above
1:00 rest between sets
Finish up with...
15 x 50 swim choice with snorkel- 2 @ :50, 1 @ :40
200 easy drill before you get out

GOLD-
6 sets of:
8 x 25 @ :45 jungle sprints (odd sets go to 10 meters, evens go to 15 meters)
BROKEN 100- 50 FAST, then 2 x 25 swim FAST (odd sets @ :10 rest, evens @ :15 rest)
150 drill same stroke as 25's & Broken 100 above
1:00 rest between sets.
Finish up with...
12 x 50 swim @ :55- evens are swim/kick by 25's
200 easy drill before you get out.

Do an excellent job with your HW this weekend, enjoy your time off tomorrow. Have a great day!