Thursday, January 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM drill
1:00 rest
3 sets of:
2 x 50 drill @ 1:00, NO FREE
1 x 100 @ 1:45- swim free/NO FREE by 25's - even 25's are same stroke as 50's drill above
1 x 100 kick easy/FAST by 25's
No rest between sets, check HR after 3rd set.
1 x 400- 50 swim free br3, then 50 drill/swim NO FREE
1:00 rest
27 x 100 as follows (3 sets of 9):
1- swim/kick by 50's choice @ 1:45
1- swim IM @ 1:45
4 x 25 kick FAST w/boards @ :40
1- swim/kick by 50's as above
1-swim IM as above
2 x 50 kick FAST @ 1:10
1- as above
1- as above
1 x 100 kick all out FAST
1:00 rest, check HR
After 3rd set...
1 x 1200 as follows-
400 pull free br 3/5/7/9 by 50's, get time
400 kick on back with FAST underwater dolphin kick off each wall
400 pull free w/paddles & snorkel- FASTER than 1st 400
Check HR immediately after 2nd 400 pull, then...
300 drill/kick by 50's = 6500 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!