Tuesday, April 5, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/6 kicks 1 pull backstroke, by 25's
1:00 rest
3 x 100 drill/swim dist per stroke by 50's @ 1:50
3 sets of:
6 x 50 as follows:
2- swim free/NO FREE by 25's @ :50 (or @ :55)
1 x 50 swim strong neg split free br 3 @ :40 (or @ :45)
After #6, continue right into...
1 x 100 @ 2:00 kick on back easy/FAST by 25's with super-ultra aggressive underwater dolphin kicks to 10 yards
1:00 rest between sets, check HR
2 sets of:
3 x 200 swim free br 3 with BIG 6 beat kick on 2nd 50 @ 2:45, except 3rd 50 is kick (swim NO FREE on #2) (or go 3 x 150, skipping the last 50)
3 x 125 kick descend 1-3 to something juicy @ 2:30 (or 100's desc)
No rest between sets, check HR after 3rd 125 (or 100) kick.
After 2nd set...
1 x 300 kick- odd 50's are fly on side/breast on back, even 50's are choice FAST
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual
200 drill before you get out. Do an excellent job on your HW tonight & remember to bring in your Report Cards so I cans ee how you're doing in school. Have a great day!