Tuesday, April 26, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
1&2- 50 catchup free drill, 50 2 kicks 1 pull breaststroke, 50 choice kick neg split
#3- 50 drill/swim back, 50 drill/swim breast, 50 kick strong (kick is FAST 2nd time through)
Check HR, then everybody together...
12 x 25 kick, NO BOARDS:
odds- on back
evens- on stomach
Concentrate on FAST dolphin kick off each wall to the breakout, then kick strong free
4 @ :40
4 @ :35
4 @ :30
1:00 rest, check HR again, then...
12 x 75 swim @ 1:10
odds- fly/back/breast
evens- back/breast/free
1:00 rest, check HR

PLATIUM-
3 sets of:
4 x 50 drill choice back @ 1:00
6 x 50 swim at 200 GP @ 1:10
1 x 300 swim backstroke, desc 1-3 to something juicy
1:00 rest between sets, check HR after each 300
1 x 400 pull free w/snorkel - roll hips evenly, finish each stroke completely

GOLD-
5 sets of:
3 x 25 @ :40 (2 jungle sprint, 1 swim FAST); add 3 x 25 in each set up to 9, then back down
2 x 100 swim negative split free br 3 @ 1:30 (or backstroke if you'd like)
1 x 125 swim free br 3 @ 1:30
No rest between sets, check HR after 5th set
400 pull free w/snorkel after 5th set- roll hips evenly, finish each stroke completely

Do an excellent job with your HW tonight, enjoy the Game 7's! Have a great day!