Tuesday, March 1, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
2 sets of (2nd set, NO FREE):
4 x 50 @ 1:00 swim free/fist free drill- all br 3, count stroke on each 25, how close can you get those two #'s?
1 x 150 swim dps/kick by 25's
:30 rest between sets
After 2nd set...
4 x 75 swim free br 3 @ 1:10- strong 6 beat kick on 2nd 25, except last 25 is in M-R-S
1:00 rest, check HR
3 sets of:
4 x 50 swim @ 1:15- Platinum @ 200 GP; Gold @ 2nd 50 split of 100 GT
Immediately after 4th 50...
1 x 50 drill in same stroke @ 1:00
1 x 50 kick on back FAST for time @ 1:00
100 drill, same stroke as 50's swim
1:00 rest
3 x 50 swim as above @ 1:20
6 x 25 kick FAST with boards @ :40
200 easy drill/kick by 50's
1:00 rest between sets.
After 3rd set, finish up with...
8 x 100 swim as follows:
odds- neg split free br 3,
evens- your choice: 50 free, 25 kick on back, 25 choice; or 75 free br 3, 25 swim M-R-S
I'll give everybody their intervals
200 easy drill after the last 100 = 5700 scy
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!