Thursday, February 24, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
3 x 150 @ 2:50- 50 fist free drill br 3, 50 choice kick on back, 50 choice drill in M-R-S, NO FREE
9 x 50 as follows:
1- swim mod neg split free br 3 @ :50
2- drill/swim DPS by 25's in M-R-S, NO FREE @ 1:00
3- swim/kick by 25's, same stroke as #2 - FAST breakouts on both 25's, @ :50
1:00 rest, check HR
All 200's are done the same way...
1 x 200 @ 3:15- 75 swim IM, 25 kick on back with 10 yard breakout, 75 swim free br 3, 25 swim in M-R-S, build to strong
3 x 100 swim free br 3 with descending neg split @ 1:25
4 x 50 swim IM order by 25's @ :55
1 x 200 as above @ 3:15
6 x 75 swim @ 1:10- 50 free br 3, 25 in 4th best stroke
1 x 450 pull free br 3/5/7 by 150's
:30 rest
1 x 200 as above @ 3:15
6 x 100 @ 1:30 as follows:
odds- swim free br 3, except 3rd 25 is swim in M-R-S, NO FREE
evens- swim free br 3, except 3rd 25 is kick choice on back
1 x 300 swim- backstroke go all back; or, 75 swim in M-R-S (desc the 3 x 25's 1-3), then 25 drill in same stroke
:30 rest
8 x 50 @ :45 as follows:
odds- swim free br 3 with FAST turn
evens- swim free br 3 with FAST turn & strong negative split
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 50 swim desc 1-3's to something smoking FAST @ 1:00
Take fins off & go a 200 drill before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as you can. Have a great day!