Monday, April 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
8 x 25 @ :40 breaststroke pull w/dolphin kick
9 x 50 @ 1:00- 25 breast pull w/free kick, 25 kick free on back with arms toward ceiling- except #'s 3, 6 & 9 are dolphin kick LUNGBUSTER
1:00 rest, check HR & take fins off, then...
6 x 150 as follows:
odds- 50 swim neg split backstroke, 25 swim breaststroke @ 2:20
evens- swim breast/free-br3/breast by 50's- neg split each 50, @ 2:40
1:00 rest, check HR again
PLATINUM-
5 sets of:
5 x 100-
odd sets-go evens swim neg split free br 3 @ 1:25; others are swim back/breast by 50's @ 1:40
even sets- go evens swim neg split free br 3 @ 1:25; others are swim/kick choice @ 1:40
1 x 450 swim, descend the 3 x 150 to something juicy!
:30 rest between sets, check HR

GOLD-
8 sets of:
2 x 150 @ 2:00 swim free br 3 w/strong neg split
1 x 175 swim free br 3 @ 2:00
1:00 rest after 3rd & 6th sets to check HR

200 drill before you get out. Be sure to remind your parents about the meets. Have a great day!