Monday, May 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 fly-2 breast drill, by 25's
1:00 rest
With fins, 2 sets of...
8 x 25 as follows:
2 x 25 fly drill @ :35 (I'll give you the drill)
1 x 25 swim fly build to FAST @ :35
1 x 25 swim all out FAST fly @ :35
3 x 50 @ :40
1- swim fly br every other stroke
2- swim fly/kicl fly on side, by 25's
3- kick FAST on back
No rest between sets, check HR after 2nd set
1:00 rest after 2nd set, take off fins

PLATINUM-
8 x 450 as follows, all @ 7:00...
1&2- 300 swim free br 3, then 150 swim IM (2 x 75's IM, desc the 75's 1-2 to under 1:00)
3&4- 300 swim free br 3, then 150 kick, desc the 3 x 50's 1-3 to something juicy!
Check HR after #8, then...
Until 6:00m p.m.:
3 x 75 swim choice, but make the interval @ 1:10
1 x 125 swim free br 3 @ 1:30 - it's just one, you can make it if you KICK
4 x 25 kick FAST @ :35
No rest between sets.
200 drill before you get out

GOLD-
6 sets of:
6 x 50 @ :55 as follows (interval changes within the set):
2- swim neg split free br 3
2- swim IM order by 25's NO FREE
2- swim/kick by 25's
1 x 300 @ 5:00 swim free neg split, desc 1-3 & 4-6 to something JUICY!
No rest between sets, check HR after each 300
200 drill before you get out.

Do an excellent job with your HW tonight, get excited for the long course training this coming weekend. Have a great day!