Wednesday, February 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 100 @ 1:45
odds- 50 choice free drill, 50 kick on back
evens- 50 swim free br 3, 50 choice drill in M-R-S, NO FREE
1:00 rest, check HR
:30 rest after each 225/325/425...
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 225 swim negative split free br 3, last 25 is kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 325 swim negative split free br 3, last 25 is kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 425 swim negative split free br 3, last 25 is kick FAST on back
1:00 rest, check HR immediately & OML
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 225 swim 100 free br 3, 100 IM, 25 kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 325 swim 100 free, 150 IM(2 x 75 IM's, desc 1-2), and 75 kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 425 swim 150 neg split free, 150 IM (as above), 125 kick FAST on back
1:00 rest, check HR immediately & OML
3 sets of:
4 x 25 kick jungle sprints w/boards @ :35
3 x 50 swim/kick by 25's desc 1-3 to what you can @ 1:10
3 x 50 all kick on back @ :55
4 x 25 kick FAST for time @ 1:00
No rest between sets.
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!