Thursday, May 12, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
9 x 100 as follows:
2- 50 drill in M-R-S, NO FREE, 50 kick @ 1:50
1- swim free/M-R-S (NO FREE) by 50's, neg split each 50, @ 1:35
Quick kicking relay:
FAST vertical dolphin kick at the wall while one person goes a 50 kick FAST- everybody goes 3 x 50 kick
1:00 rest, check HR

All Broken Swims from a dive:
BACK & FREE:
4 sets of:
3 x 150 swim descend 1-3 to what you can @ 2:40
BROKEN 150: 3 x 50 swim FAST @ :10 rest (2nd set: 75/3 x 25; 3rd set, choice)
1:00 rest after each set, check HR

BREAST & FLY:

3 x 50 swim free/NO FREE (breast or fly) @ :50 (or :55)
1 x 50 swim (breast or fly) negative split @ 1:00
3 x 50 swim (breast or fly) as above
1 x 50 swim (breast or fly) at 200 Goal Pace @ 1:00
3 x 50 swim as above
BROKEN 100: 1 x 50/2 x 25 (odd sets) or 4 x 25 (even sets) all @ :10 rest
1:00 rest after each set, check HR

Finish up with...
12 x 50 kick @ :55
6 x 125 swim free br 3 - we'll negotiate the intervals based on your Broken Swims
200 drill before you get out.

Do an excellent job with your HW tonight, be sure to review a little each night for your Finals. Have a great day!