Monday, May 23, 2011

SMAC- Platinum & Gold
Some excellent long course training this weekend, I think you all missed out on a great opportunity...

600/400 swim freestyle
400 reverse IM- each 100 is 25 fly kick on side, 50 drill, 25 swim
1:00 rest
8 x 50 @ 1:00-
1-4, catchup free drill
5-8, drill/kick by 25's in M-R-S, NO FREE
3 sets of:
4 x 50 swim/kick by 25's @ :55- evens, NO FREE
2 x 75 swim free br 3 @ 1:10 (2nd set go NO FREE on 2nd 25; 3rd set go MRS/free/MRS by 25's)
1 x 150 kick negative- desc 1-3, @ 2:45
No rest between sets, check HR after 3rd set

PLATINUM-
6 x 400 swim neg split & desc 1-3 free @ 5:45, 4-6 back (@ 6:00)

GOLD-
6 x 250 swim neg split & desc 1-3 free @ 3:20; 4-6 back or M-R-S @ 3:30
16 x 25 @ :40
odds- jungle sprint (from a dive)
evens- swim buikd to FAST

Everybody together, finish up with...
24 x 75 kick @ 1:30-
odds are moderate with 5 FAST dolphin kicks off of every wall
evens are all out FAST with the same 5 FAST dolphin kicks underwater after each turn!

200 easy drill before you get out. Do an excellent job with your HW tonight, be ready to train this week. Have a great day!