Thursday, February 3, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice fly drill/kick/drill/drill by 25's
1:00 rest
9 x 100 @ 1:50 in 3 sets of 3 as follows:
1- 50 ra2 la2 free drill, 50 choice drill NO FREE
2- 50 swim free br 3, 50 kick negative split on back with 10 yard breakouts
3- 50 swim NO FREE, 50 kick choice easy/FAST by 25's - 10 yard breakouts if on back
1:00 rest, check HR
PLATINUM-
2 x 1800 @ 1:00 rest as follows:
1- swim free br 3- descend the 300's 1-3 & 4-6 to something juicy
2- swim backstroke the same way
10 yard breakouts on both for the entire 1800 - it would be a shame to have to repeat either of these!
1:00 rest after #2, check HR
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out.
GOLD-
6 sets of:
1 x 150 @ 2:15 swim free br 3
1 x 50 swim free br 3 @ :35
2 x 25 JUNGLE SPRINT in M-R-S @ :40
No rest between sets. Check HR after 6th set
With fins, finish up with...
1 x 50 swim FAST in M-R-S @ 1:00
1 x 100 in same stroke @ 2:00- drill/kick build/drill/LUNGBUSTER by 25's
No rest between sets; add 1 x 50 in each set up to 3 x 50, then start over again with 1 x 50 for FOUR TOTAL ROUNDS; check HR after each FAST 50
200 easy drill before you get out. Do an excellent job with your HW tonight and remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!