Sunday, February 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/fly kick on side/breast pull with free kick, by 25's
1:00 rest
2 x 125 @ 2:00- 50 ra2 la2 free, 50 choice breaststroke drill, 25 breast kick on back
4 x 75 IM (NO FREE) @ 1:30 swim desc 1-3 to what you can, #4 is kick on back IM order by 25's
2 x 125 @ 2:00- 50 1/2 ra 1/2 la back, 75 drill/swim/drill breast by 25's
4 x 100 swim IM @ 1:45, desc 1-3; check HR immediately, then #4 is drill right after getting HR
1:00 rest
3 x 75 kick on back @ 1:20
3 x 25 kick FAST choice @ :40
2 x 200 swim BIG negative split free br 3 @ 2:50
3 x 75 kick on back @ 1:15
6 x 50 @ 1:00 kick desc 1-3 to something juicy
1 x 175 swim free br 3 with BIG 6 BEAT KICK on last 75
:30 rest, check HR
3 x 75 kick on back @ 1:15
3 x 25 kick FAST @ :45- keep track of times
3 x 25 kick FAST @ :10 rest, add up times & check HR immediately after last 25
1 x 100 easy choice
1:00 rest
MYSTERY SET
1:00 rest, check HR immediately after MYSTERY SET & OML

PLATINUM-
Mix up equipment, use snorkel at least 3x in set...
2 x 350 @ 4:45 swim free br 3, neg split the last 3 x 50 with BIG KICK
7 x 50 swim free @ :50 (different equipment from 350's)
2 x 350 @ 4:45- as above, different equipment than 7 x 50's
7 x 50 free @ :45- different equipment again
1 x 600 free- can be pull, but must be with snorkel
:30 rest, check HR
6 x 50 free @ :40
Check HR
200 drill before you get out

GOLD-
2 sets of:
6 x 75 as follows:
1 x 25 swim FAST in M-R-S @ :40
1 x 50 swim free br 3 @ :40, make the interval
1 x 200 pull free w/snorkel, or br 3/5/7/9 by 50's (or 4/2)- roll hips evenly, finish stroke
1:00 rest between sets.
200 drill before you get out

Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Remember, bring in your REPORT CARDS so I can see how you're doing. Get excited for the meet next weekend, have a great day!