Sunday, February 20, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breast drill, by 25's
1:00 rest
6 x 50 @ :10 rest offside breathing free drill
2 x 200 @ :15 rest- 50 swim free br 3, 50 choice drill NO FREE
1 x 300 swim dps/swim build to FAST/drill, by 25's, same stroke as you drilled above on even 50's of previous 200's
1:00 rest, check HR immediately & OML
PLATINUM (and TC)-
6 sets of:
4 x 75 swim @ 1:10- 6 beat kick on 2nd 25
1 x 150 swim neg split free br 3 @ 2:10
In even sets, 2nd 25 of 75's is swim backstroke; last 50 of 150 is kick with board
:30 rest after even sets, check HR for :06
1:00 rest after 6th set, check HR immediately & OML
1 x 600 kick on back- 10 yard breakouts, get time
:30 rest
6 x 100 kick choice @ 1:40- odds are all one stroke, evens are IM order by 25's
1 x 600 kick on back, 10 yard breakouts, FASTER than 1st 600 kick
1:00 rest, check HR
200 drill before you get out

GOLD-
4 sets of:
4 x 50 kick @ :55* on back
3 x 100 swim/kick by 50's @ 1:45*, desc 1-3 to something juicy!
*50 interval goes down by :05 per round, 100 interval increases by :10 per round
Check HR immediately & OML after 2nd & 4th sets.
Finish up with...
24 x 25 with fins @ :40- the usual

200 drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!