Tuesday, January 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
9 x 100 @ 1:40 as follows:
1- free/back drill by 50's
2- breast/fly drill by 50's
3- swim, descend 1-3 to what you can
1:00 rest, check HR
6 x 125 @ 2:00 (@ 2:10 Gold) as follows:
odds- 50 swim free neg split, 50 kick neg split, 25 swim in MRS build to FAST (odds), or swim all FAST (even 125's)
1:00 rest, check HR
8 sets of:
1 x 75 swim free/MRS/free by 25's @ 1:10
1 x 75 swim free br 3 @ 1:10
1 x 75 swim FAST in MRS as follows:
1st set: 3 x 25 swim FAST @ :10 rest
2nd set: 50 swim FAST, :10 rest, 25 swim FAST
3rd set: straight 75 swim, all FAST
:30 rest after 3rd 75, then...
3 x 50 swim/kick by 25's @ :50 (after odd sets)
1 x 150 straight kick with strong negative split (after even sets)
1:00 rest between sets, nothing more than :30 rest
Check HR after 8th sets, then finish up with...
GOLD- 12 x 50 @ :55- 2 swim free br 3, 2 swim/drill MRS
PLATINUM- 2 x 600 pull free w/snorkel, desc the 3 x 200 in each to what you can- should be juicy on last 200!
200 easy drill before you get out.
Do an excellent job on your HW tonight, please remind your parents about the meeting tonight. Have a great day!