Monday, April 18, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/skulling, by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
2- 50 ra2 la2 free drill, 50 choice backstroke drill
2- 50 swim neg split free br 3 with NEUTRAL head position, then 25 spin drill back, 25 swim back with same tempo
9 sets of:
1 x 50 @ 1:10 choice drill/swim build to FAST breaststroke
2 x 25 @ :35 in M-R-S; #1 is jungle sprint; 32 is swim build to FAST- NO FREE HERE!
Check HR after 9th set
1:00 rest

PLATINUM:
4 sets of:
6 x 100 @ 1:35 negative split free br 3, except #1&4 are 3rd 25 swim breast; #2&5 are 3rd 25 swim back
1 x 300 swim free br 3 @ 4:30
1 x 350 swim free br 3 @ 4:30
2 x 25 swim choice FAST @ :40
No rest between sets; check HR after 300 & 1st 25 of each set.

GOLD:
6 sets of:
3 x 100 swim/kick by 50's, descend 1-3 to what you can @ 1:45 (can be free in odd sets)
4 x 50 swim free br 3 @ :45 (:55); interval decreases by :05 each round (or every other round)
2 x 75 swim IM (NO FREE), desc 1-2 to what you can @ 1:20
Check HR after 2nd IM in each set; NO REST between sets.

200 drill before you get out. Eat well tonight, drink lots of water. Have a great day!