Friday, April 22, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:00- ra2 la2 free in 1st set, then M-R-S, then choice NO FREE in 3rd set
1 x 150 @ 2:30- 50 swim neg split, 25 kick- same stroke as 50's above
No rest between sets; after 3rd set, continue right into...
1 x 250 as follows:
odd 50's are swim neg split & desc (all 3 x 50's same stroke, M-R-S)
even 50's are kick neg split with 10 yard breakouts
1:00 rest, check HR
With fins:
12 x 150 @ 2:40 desc 1-3's to all out smoking FAST
1-3, free
4-6, M-R-S
7-9, kick
10-12, choice
After #12, take off fins
100 drill
1:00 rest

PLATINUM:
Pace set (4 x 100 of each)
OR...
12 x 100 at a particular pace @ 1:45
2 x 400 pull desc 1-2 @ :30 rest w/snorkel

GOLD:
3* x 50 swim @ 1:00, desc 1-3 to 200 Goal Pace
*- add 1 x 50 each round, holding at your 200 GP

200 drill before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday to start it! Have a great day!