Thursday, January 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 10 is 25 swim, 25 kick, 50 drill
1:00 rest
3 sets of:
:20 FAST vertical dolphin kick/100 kick STRONG negative split
:20 FAST vertical dolphin kick/75 kick, desc the 3 x 25's to all out FAST
:20 FAST vertical dolphin kick/50 kick FAST for time (3 x 50 kick FAST @ 1:10 in 2nd set w/board; 5 x 50 kick FAST @ 1:10 in 3rd set on back)
:30 rest between sets, check HR after each set, OML after 3rd set

3 sets of:
2 x 75 @ 1:20- 25 swim fly, 50 kick choice on back
3 x 100 kick @ 2:15 descend 1-3 to all out FAST, get time (in 1st set only)
2 x 75 @ 1:20- 25 kick/25 swim back/25 kick - all kick is choice on back
BROKEN 100 KICK: 50 FAST, :10 rest, 2 x 25 FAST @ :10 rest
2 x 75 @ 1:20- 50 kick choice, 25 swim breaststroke
BROKEN 100 KICK: 4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
After 3rd set...
1 x 800 pull w/snorkel- concentrate on rolling hips evenly, finish stroke

Finish up with...
9 x 150 swim with fins @ 2:40, descend 1-3 to all out FAST

200 easy drill before you get out. Do an excellent job on your HW tonight, remember to tell your parents to look for my email on the February "Last Chance" entry fees - we'll need that check TOMORROW AFTERNOON - sorry for the rush. Have a great day!