Tuesday, January 18, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 swim free br 3, 25 fist drill br 3- take one less stroke on 2nd 25
12 x 100 as follows:
1- 50 catchup free with overkick, 50 kick/swim breast or fly (by 25's) @ 1:45
2- 25 drill, 25 swim dps in the same stroke you did on 2nd 50 above @ 1:45
3- swim/kick by 50's in same stroke as above @ 1:45, desc 1-3 to something juicy
4- swim strong neg split free br3 @ 1:30
No rest between sets of 4; check HR after #12 immediately & OML
With fins...
12 x 150 swim desc 1-3 to all out smoking FAST @ 2:40 (last 3 are kick)
1:00 rest
Platinum-
4 x 400 swim free br 3 @ 5:45
12 x 125 as follows:
1- swim free br 3 @ 1:45
2- swim free br 3, last 50 is backstroke @ 1:45
3- swim free br 3 @ 1:35
Check HR after #12
1 x 400 kick choice by 50's
200 rest
1 x 400 drill/swim dps by 50's
You're done!

Gold-
6 sets of (add 2 x 50 to each set):
2 x 75 swim free br 3 @ 1:10 - or last 25 backstroke, your choice
2 x 50 swim @ :50-
odd- swim free/NO FREE by 25's
even- swim/kick NO FREE
No rest between sets, check HR after last set
1 x 400 drill/kick by 50's & you're done

Do an excellent job with your HW tonight, get excited for the meet. Have a great day!