Friday, April 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 kick negative split, 50 drill
1:00 rest
7 x 50 @ 1:00
odds- fist free br 3
evens- choice drill in M-R-S, NO FREE
1 x 450 as follows-
100 swim free negative split, 50 kick breast on back,
100 drill/swim build to FAST by 25's, NO FREE
100 kick on back, negative split with FAST breakouts
1:00 rest, check HR
PLATINUM-
3 x 600 @ :20 rest as follows:
1st & 3rd: 100 swim 100 kick- descend the 3 x 200's to what you can
#2- 4 x 150 swim negative split choice @ 2:10- good legs on the 2nd 75 here
1:00 rest, check HR, then
6 sets of:
1 x 100 swim at goal pace @ 1:45
3 x 50 swim FAST @ :10 rest- can you hold 33's?
Check HR after last 50, then...
1 x 200 swim negative split
Check HR again, 1:00 rest between sets
Finish up with...
1 x 900 swim free with snorkel, build kick by 300's to all out on 3rd 300


GOLD-
3 x 350 as follows, all @ :20 rest
300- drill/swim by 50's, desc the 3 x 50 to something juicy
:10 rest
50 kick FAST on back
Check HR after #3, then
SPEEDSET...with a twist
1:00 rest
With fins, finish up with...
Fly set from Monday

200 drill before you get out. Do an excellent job with your HW this weekend- start reviewing for FINALS! Have a great day!