Monday, February 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
1 x 200 drill- 50 free, 50 NO FREE
:15 rest
2 x 100 swim @ 1:40- free/NO FREE by 25's
1 x 200- as above
:15 rest
6 x 50 swim/kick by 25's @ :50- odds are free, evens are NO FREE
1:00 rest, check HR
With fins,
12 x 150 @ 2:40 swim desc 1-3's to all out FAST: one set of 3 is free, next 3 are NO FREE, next set choice, last set of 3- kick on back
1:00 rest, check HR & take off fins

Platinum-
30 x 100 in 3 sets of 10 as follows:
odds are neg split free br 3, evens are free/NO FREE by 50's;
#5 & 10 are always kick, do whatever you have to to make the interval
1st 10 @ 1:35
2nd 10 @ 1:30
3rd 10 @ 1:25
Check HR after #30
300 drill/kick by 50's = 7000 scy

Gold-
3 sets of:
7 x 50 swim @ :55 (2nd set @ :50; 3rd set @ :45)- odds are swim neg split choice, evens are swim/kick by 25's NO FREE
1 x 300 swim w/snorkel, desc 1-3 to what you can
1:00 rest between each set, check HR
200 drill after 3rd set = 5650 scy

Do an excellent job with your HW tonight & remember to bring in your Report Cards so i can see how you're doing in school. Get excited for the meet this weekend. Have a great day!