Thursday, January 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick build by 25's
1:00 rest
1 x 200- 50 offside breathing free drill, 50 fly kick on side
:15 rest
2 x 200 @ :15 rest- 50 swim mod neg split free br 3/5 by 25's, then 50 choice breaststroke drill
8 x 25 @ :35
odds- breast pull with free kick
evens- kick FAST free on back, go at least 10 yards on the underwater dolphin kick
6 x 50 swim breaststroke, desc 1-3 to what you can @ 1:10
1:00 rest, check HR immediately & OML

4 x 25 kick choice on back @ :35- at least 10 yards underwater of FAST dolphin kick 3 x 50 swim/kick by 25’s @ :50- build the swim to a FAST turn BROKEN 150 KICK: 100/:10 rest/2 x 25 @ :10 rest- add up time

4 x 25 kick choice on back @ :35- at least 10 yards underwater of FAST dolphin kick 3 x 50 swim/kick by 25’s @ :50- build the swim to a FAST turn BROKEN 150 KICK: 75/:10 rest/50/:10 rest/25 – add up time

4 x 25 kick choice on back @ :35- at least 10 yards underwater of FAST dolphin kick 3 x 50 swim/kick by 25’s @ :50- build the swim to a FAST turn BROKEN 150 KICK: 3 x 50 @ :10 rest- add up time 100 easy choice drill

1:00 rest, put on fins...
With fins:
6 x 150 kick @ 2:40 descend 1-3 & 4-6 to something JUICY!
1:00 rest, take off fins
Finish up with (we'll get in as much as we can):
3 x 50 swim free/NO FREE by 25's @ :50 - all same stroke on 2nd 25
1 x 100 swim free br 3 (or 4&2) BIG negative split @ 1:30
3 x 50 swim free/NO FREE by 25's @ :50- diff. stroke than 1st set of 50's, all same stroke on 2nd 25
1 x 150 swim free br 3 with BIG negative split @ 2:30
3 x 50 swim free/NO FREE by 25's @ :50- should be whatever stroke you haven't already done on the 2nd 25
1 x 200 swim free br 3 with BIG negative split @ 3:00
4 x 25 @ 1:00 FAST dolphin kick LUNGBUSTER- if somebody doesn't make it, it doesn't count
1 x 800 pull free w/snorkel & buoys- roll hips evenly, finish stroke
200 easy loosen before you get out.