Tuesday, January 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle

400 reverse IM- each 100 is kick fly on side, drill/drill/ra3 la3 backstroke, by 25’s

1:00 rest

4 x 75 @ 1:20- 50 fist free br 3, 25 kick on back w/arms toward ceiling

8 x 50 @ 1:00-

Odds-25 drill choice in MRS, 25 breast pull w/free kick

Evens- 25 swim in MRS build to FAST/:10 rest/LUNGBUSTER!

3 sets of:

3 x 50 choice backstroke drill @ 1:00

2 x 75 swim backstroke desc 1-2 to something juicy @ 1:30

No rest between sets, check HR after 3^rd set

With fins, 3 sets of:

3 x 50 kick on back @ :45 (2^nd set @ :40, 3^rd set @ :35), 2^nd 25 of #3 is LUNGBUSTER

4 x 25 @ :35 (@ :30 in 2^nd set, @ :25 in 3^rd set), all swim FAST in MRS

No rest between sets, check HR after 3^rd set, then take off fins

15 x 50 @ :50- 2 swim IM order by 25’s, #3 is strong neg split free br 3 (last 6 @ :45)

3 x 600 @ :20 rest (Gold: 3 x 400 @ :20 rest)

1- Kick choice on back, 125 cruise/75 strong, then 100/100, then 75/125

2- Pull free w/snorkel & paddles- roll hips evenly, finish stroke

3- 100 drill/swim in 4^th best stroke by 25’s, then 50 easy kick