Thursday, April 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, then 50 kick choice moderate negative split
1:00 rest
8 x 50 @ 1:00-
odds- snow angel drill/fly kick on side, by 25's
evens- fly pull with free kick/breast kick on back with FAST underwater dolphin kick to 10 yards!
3 x 350 @ :20 rest as follows:
odds- 200 backstroke, drill/swim by 50's, then 150 kick choice negative split
#2- 200 kick IM order by 50's with boards- neg split each 50, then 150 breaststroke- 50 drill, 25 swim build
1:00 rest, check HR
4 sets of:
4 x 25 @ :35 kick FAST on back, except 3rd 25 is swim FAST- add all four times together...(interval gets :05 slower in each round)
2 x 100 swim/kick by 50's desc 1-2 to all out SMOKING FAST @ 2:00 (interval gets :05 faster in each round)
1 x 200 kick @ 4:00 with BIG, STRONG negative split- even rounds with a board
No rest between sets, check HR after each 200
Finish up with...
15 x 100 as follows:
2- swim free neg split br 3 @ 1:20
1- kick choice with juicy underwater dolphin kick @ 1:40- big neg split here!
Check HR after #15, then...
200 drill before you get out. Be sure to give your parents those entry fees for the meet. Do an excellent job with your HW tonight, have a great day!