Thursday, March 3, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back/drill/kick/drill by 25's
1:00 rest
2 sets of:
1 x 150 @ 3:00- 50 fist free br 3, 25 breast kick on back
1 x 100 @ 1:45- 25 swim dps free br 3, 50 swim neg split in M-R-S, NO FREE, 25 drill in M-R-S (NO FREE)
After 2nd set, continue right into...
1 x 300 swim @ 5:00- 75 free (BIG 6 beat kick on 2nd 25), 25 in M-R-S (NO FREE), desc the last 25 from 1-3 to something juicy
1 x 300- as above, except last 25 is kick on back, FAST
1:00 rest, check HR immediately & OML
6 x 50 @ 1:00 swim dps/drill by 25's, all in M-R-S, desc stroke count 1-3/4-6
1:00 rest, check HR again
8 sets of:
1 x 100 swim free br 3 @ 1:25 (I'll give everybody their intervals)
1 x 50 swim at 200 GP in M-R-S @ :50
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill, same stroke as M-R-S
1:00 rest between sets.
Go an extra 100 drill/kick on back by 25's after 3rd & 6th sets.
After 8th set...
1 x 800 pull free w/snorkel & choice equipment- roll hips, finish stroke (Gold, go 4 x 150 pull free br 3/5/7 by 50's if you don't have a snorkel)
5600 scy (Gold- 5200 scy)
Do an excellent job on your HW tonight, get excited for the meet. I'll have the March schedule for everybody tomorrow. Have a great day!