Wednesday, January 19, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:20 as follows:
odds- 50 ra2 la2 free drill, 25 fly kick on side
evens- 50 choice backstroke drill, then 25 kick free head out
4 x 75 @ 1:10 as follows:
odds- swim free br 3, big 6 beat kick on 2nd 25
evens- swim back/free/back by 25's- good underwater dolphin kick here!
1 x 450 as follows:
100 swim- 25 dps (count strokes)/25 swim build to FAST- same stroke count as first 25
50 kick easy/FAST - different kick for each 50
1:00 rest, check HR immediately & OML
12 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim FASTER than 200 Goal Pace @ :50
1 x 50 drill @ 1:30 (can go 1 x 100 drill @ 2:30 after 4th & 8th sets)
After 12th set, check HR, then get right into...
1 x 400 as follows:
odd 100's- drill/kick by 25's
even 100's- drill/swim dps by 25's
1:00 rest, check HR again
With fins, finish up with...
18 x 25 @ :40 as follows:
1- jungle sprint
2- swim build to all out FAST by 15 meters
3- all drill
200 easy drill before you get out.
Do an excellent job on your HW tonight, get to sleep as early as you can. Make sure you're drinking plenty of water leading up to the meet! Speedset tomorrow morning, then all easy tomorrow night. Have a great day!