Friday, February 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 50 @ 1:00 drill, 2 ra2 la2 free, 2 choice in MRS (NO FREE)
1 x 300- 50 kick negative split, 50 drill/swim dps in MRS
:20 rest
8 x 75 swim @ 1:10 as follows:
odds- free/MRS (dps)/free by 25's
evens- MRS (build)/free/MRS (build) by 25's
1:00 rest, check HR immediately & OML
PLATINUM-
6 sets of:
1 x 150 swim STRONG negative split @ 2:15...
OR...
1 x 100 swim free br 3 at mile pace @ 1:30
3 x 50 swim FASTER than pace @ 1;10
2 x 25 kick FAST @ :45
100 drill/kick by 25's
1:00 rest between sets
Finish up with...
8 x 125 swim free br 3 @ 1:45; #3, 5 & 7 are @ 1:35
1 x 600- 200 kick choice negative split (at least one 200 is on your back), then 100 drill

GOLD-
6 sets of:
3 x 75 swim desc 1-3 to something juicy @ 1:40
1 x 50 drill - same stroke as 75's swim
1:00 rest
1 x 50** swim FASTER than 2/3 of your 3rd 75 time
**- in even sets, go 3 x 25 swim FAST @ :10 rest
100 drill in same stroke as above
1:00 rest between sets.
Finish up with...
8 x 50 swim free/NO FREE @ :50 (#3, 5 & 7 are @ :45)
1 x 400 kick neg split/drill by 50's

Do an excellent job with your HW this weekend, don't wait until Sunday to get it started. Remember, bring in your Report Cards so I can see how you're doing in school. Have a great day!