Tuesday, February 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 sets of:
3 x 75 @ 1:20- 50 fist free drill br 3, 25 choice drill NO FREE
1 x 125 @ 2:00- swim 50 free, 50 neg split in M-R-S, 25 kick build
No rest between sets; after 2nd set, continue right into...
1 x 300 swim IM- descend the 3 x 100's IM to what you can
1:00 rest, check HR
1 x 200 @ 3:45 kick negative split on back with 10 yard breakouts throughout
4 x 25 kick FAST choice (can be with boards), but all the same stroke @ :45
1 x 300 @ 5:30 kick negative split on back with 10 yard breakouts throughout
6 x 25 kick FAST choice (can be with boards)- odds are one kick, evens another, @ :35
1 x 400 @ 7:00 kick negative split on back with 10 yard breakouts throughout
8 x 25 kick FAST @ :30- switch kick after every 2 x 25
1 x 600 pull free w/snorkel, or br 3/5/7/9 by 50's - roll hips evenly, finish stroke, get time
1:00 rest
6 x 75 kick all out FAST @ 2:15- keep track of your times, check HR after #6
1 x 600 pull free as above, faster than previous 600
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out. Do an excellent job with 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. Have a great day!