Monday, February 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
One time through, all on :10 rest (except for the 50's):
1 x 200- drill/swim dps by 50's- 1st 100 is free, 2nd 100 is choice
1 x 200 kick on back, neg split each 100, 10 yard breakouts throughout
2 x 150 as follows:
75 swim free br 3, BIG 6 beat kick on the 2nd 25
75 drill/swim/drill by 25's in M-R-S, NO FREE- build the 25 swim to a FAST turn
6 x 50 swim free/NO FREE by 25's (same stroke for on 2nd 25 for all 6 x 50's), @ :50
1:00 rest, check HR immediately & OML

PLATINUM-
3 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:00
BROKEN 150 swim- 75 FAST/:15 rest/50 FAST/:10 rest, 25 FAST
200 drill
1:00 rest
3 x 75 swim desc 1-3 to all out FAST @ 1:40
BROKEN 150 swim- 3 x 50 @ :10 rest, all FAST
125 drill
1:00 rest between sets.
400 easy pull after 3rd set = 5850 scy

GOLD-
3 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:40
BROKEN 100 swim- 50 FAST/:10 rest/25 FAST/:10 rest/25 FAST
50 drill
1:00 rest
3 x 50 swim desc 1-3 to all out FAST @ 1:10
BROKEN 75 swim- 3 x 25 FAST, all @ :10 rest
150 drill
1 x 50 swim FAST from a dive
200 easy drill between sets
1:00 rest
400 easy pull free after 3rd set = 5200 scy

Do an excellent job with your HW tonight, eat well and get to sleep as early as possible. Have a great day!