Tuesday, February 1, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/choice breaststroke drill/choice skulling by 25's
1:00 rest
4 x 300 as follows:
1 x 150- 50 choice free drill, 25 swim free br 3 build to FAST
:15 rest
6 x 25 @ :35-
odds- kick on back with FAST dolphin kick breakout at 10 yards
evens- choice drill in 4th best stroke
No rest between sets.
1:00 rest after 4th set, check HR immediately & OML
4 sets of:
2 x 100 swim free br 3 @ 1:25
1 x 50 kick FAST @ 1:15
3 x 50 swim/kick by 25's @ :45
1 x 100 kick FAST @ 2:15
2 x 75 drill/swim dps/drill by 25's @ 1:45
BROKEN 100: 4 x 25 kick FAST with boards @ :10 rest (even sets go 50/2 x 25 @ :10 rest)
1:00 rest between sets
After 4th set...
PLATINUM-
3 x 400 negative split as follows:
1- free br 3, except every 4th 50 is br 5
2- kick on back with FAST underwater dolphin kick to 10 yards on each turn!
3- drill/swim by 50's backstroke

GOLD-
15 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim neg split free br 3 @ :40

200 easy drill before you get out. Do an excellent job on 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!