Tuesday, January 25, 2011

SMAC- Platinum
Great job at the meet!

600 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, then 50 choice backstroke drill- different drill on last two 100's
1:00 rest
With fins, 3 sets of:
3 x 50 @ 1:00 choice drill (back in odd sets, free in 2nd set)
4 x 25 @ :35 kick FAST on back- dolphin kick off the wall until at least 10 yards
Take off fins for the last part of each set...
1 x 450 swim:
- all back in 1st set;
- all free in 2nd set- br 3 on the 1st & 3rd 150's, br 4&2 on the middle 150
- in 3rd set, go 3 sets of:
2 x 50 swim/kick back @ :50
1 x 50 swim free @ :40
2 x 50 swim/kick free @ :50
1 x 50 swim back @ :40
:30 rest after each set, check HR
After 3rd set..., get HR immediately & OML
1:00 rest
3 sets of:
2 x 100 @ 1:45- 25 swim build to FAST turn, 25 drill
1 x 125 swim free br 3 @ 1:35
2 x 100 @ 1:45- as above
1 x 125 swim free br 3 @ 1:35
1 x 600 swim backstroke- your choice: neg split by 300's or 150's, or 3 x 250 swim desc 1-3 @ :20 rest to something juicy (or, one of each, with the 3 x 250 swim desc in the 3rd set)
Check HR after each set; only :30 rest between sets.
Finish up with...
24 x 50 kick as follows:
3- kick choice on back @ :55
1- kick FAST choice (on back or with board) @ :45
3- kick choice on back @ :50
1- kick FAST choice @ :45
:30 rest between sets of 8
200 easy drill after last 50 kick
Do an excellent job with your HW tonight, get excited for the last few weeks of the SCY season. Have a great day!