Sunday, April 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull back, then drill/drill/kick fly on side, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 drill/swim dps in M-R-S NO FREE
4 x 75 @ 1:15 (@ 1:05 in 2nd set) swim free br 3/M-R-S/free br 3
No rest between sets, check HR after 2nd set
3 sets of:
6 x 100 kick @ 1:40
odds- 50 free, 50 NO FREE
evens- negative split free
6 x 25 @ :40 kick FAST, except #'s 3 & 6 are LUNGBUSTER!
1st set- free on back
2nd set- with boards
3rd set- with fins
1 x 200 @ 4:00 swim 50 back, 50 breast; negative split each 200, descend the 2nd 100 1-3 to something juicy!
No rest between sets, check HR after each 200
After 3rd set...
1 x 600 pull free w/snorkel OR br 3/5/7/9 by 50's- roll hips evenly, finish each stroke
Platinum: 3 x 250 pull @ 3:30 with snorkel
1:00 rest
1 x 200 kick FAST FOR TIME (can be with boards)
1:00 rest, check HR
200 drill before you get out
6000/5650 scy.
Do an excellent job on your HW this week- don't wait until the end of Spring Break to do it! Regular schedule this week, have a great day!