Thursday, February 10, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill/50 kick
1:00 rest
6 x 125 @ 2:10
odds- 50 fist free br 3, 75 drill/kick/drill in M-R-S by 25's
evens- 50 swim free br 3- build kick on 2nd 25 to 6 beat, 75 kick/swim/kick in M-R-S by 25's
8 x 50 @ :50
odds- swim free br 3 neg split
evens- swim (build to FAST turn) in M-R-S/kick choice on back, by 25's
1:00 rest
Check HR immediately & OML
6 sets of:
3 x 50 @ 1:10 swim in M-R-S(Platinum @ 200 GP; Gold at 2nd 50 split of 100 Goal Time)
1 x 50 drill @ 1:00
100 KICK- 1st set is 4 x 25 kick FAST @ :10 rest; 2nd set is 50/2 x 25 @ :10 rest; 3rd set is 75/25 @ :10 rest, all FAST
50 drill in M-R-S
1:00 rest between sets
Finish up with...
PLATINUM-
6 sets of:
2 x 150 swim strong neg split free br 3 @ 2:15
1 x 100 swim free br3 @ 1:15
1 x 50 kick @ :45 choice, make the interval
1:00 rest after 2nd & 4th sets
200 drill before you get out
GOLD-
2 sets of (all sets of 3 x 50 are :05 FASTER in 2nd set):
3 x 50 swim/kick choice @ :55
1 x 50 kick choice @ :45 (or :50)
3 x 50 swim free/NO FREE @ :50
1 x 50 kick choice @ :45 (or :50)
3 x 50 swim free br 3 @ :45
1 x 50 kick choice @ :45 (or :50)
No rest between sets.
200 drill before you get out.
Do an excellent job on 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- not a hard stroke tomorrow. Have a great day!