Tuesday, February 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick choice/drill/fly kick on side by 25's
1:00 rest
1 x 400 as follows:
50 drill/swim dps free br 3, 50 in 4th best stroke, NO FREE
1:00 rest
3 sets of:
6 x 25 @ :40 kick FAST, #6 is LUNGBUSTER!
1 x 150 @ 2:30- 100 swim IM, 50 kick FAST- NO FREE
1 x 150 @ 3:00 kick FAST- 3 x 50 @ :10 rest, get time
1 x 150 @ 2:30 swim free br 3 (or 4/2) with BIG negative split
No rest between sets. Check HR immediately & OML after 3rd set, then continue right into...
12 x 100 kick @ 1:30 (or 1:40, or 2:00), except last 25 is swim- choice on odds, M-R-S on evens
1:00 rest, check HR again

PLATINUM- add 1 x 250 swim in each round...
4 sets of:
1 x 250 swim free br 3 @ 3:20 (even 250's @ 3:30)
3 x 50 swim neg split NO FREE @ :50
No rest between sets.
7500 scy

GOLD-
4 sets of:
6 x 25 @ :40- odds are drill, evens are at race pace; FAST vert. dolph kick at wall after each 25
1 x 200 swim in M-R-S, FAST inside the flags (turns & breakouts), mid-pool is dps
:30 rest between sets.
Finish up with...
1 x 600 swim free w/snorkel, FAST kick first half of each 25, roll hips evenly
200 easy drill before you get out.
5200 scy
Do an excellent job wityh your HW tonight, be sure to bring in your REPORT CARD so I can see how you're doing in school. Have a great day!