Monday, May 2, 2011

SMAC- written for Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/breast pull with free kick, by 25's
1:00 rest
6 x 100 @ 1:50 as follows...
50- ra2 la2 free drill
50 choice drill breaststroke (on odd 100's), or 1/2 ra 1/2 la backstroke (on even 100's)
8 x 50 swim as follows:
2- IM order by 25's @ :50 (or :55)
2- swim free br 3 @ :45 (or :50)
1:00 rest, check HR

One time through, we'll adjust the intervals as necessary:
(Jenna, Jake, Tommy & Jacob together)
1 x 450 as follows:
150 drill/swim fly by 25's- build the 25's swim to FAST
150 swim back/breast by 25's- descend the 3 x 50's to what you can, target :38 or better on 3rd 50
150 kick- 3 x 50 kick FAST @ :10 rest- 50 fly, 50 breast (if you can), 50 free, can be with board
After last 50 kick, check HR for :06, then...
1 x 300 swim free br 3 @ 3:50 with STRONG negative split- good turns & breakouts throughout, get time

1 x 450 as follows:
150 fly- as above
150 back/breast- 75 back, 75 breast- hustle on all turns & breakouts
150 kick- 6 x 25 on back kick FAST @ :10 rest, target :18 or better for each 25
After last 25 kick, check HR for :06, then...
1 x 300 swim backstroke @ 3:50- steady tempo, great turns & breakouts throughout, get time

1 x 450 as follows:
150 fly- 25 drill, 50 swim negative split
150 back/breast- choice: 3 x 50's back/breast by 25's or 75 of each- swim at 85% effort or better
:10 rest
150 kick for time- can you be FASTER than 1:55? 1:50?
After 150 kick, check HR for :06, then...
1 x 300 swim IM FAST for time- 3 x 100 IM's, can you break 3:35? 3:30? (This should be FASTER than what you went on the 300 free & back)
1:00 rest, check HR

With fins, finish up with...
18 x 25 @ :40 as follows:
1- jungle sprint
2- swim all out FAST
3- dolphin kick LUNGBUSTER!
*odd sets of 3 are fly
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!