Thursday, May 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 drill/swim/drill/kick by 25's
1:00 rest
6 x 150 as follows:
odds- 75 drill/swim/drill by 25's, then 75 kick, @ 2:45
evens- swim neg split @ 2:15 (if free, br 3)
15 x 50 @ :50 (or :55) as follows:
1- swim neg split free br 3
2- swim/kick NO FREE by 25's
3- all kick easy/FAST by 25's
1:00 rest, check HR
3 sets of:
2 x 175 @ 2:45 as follows:
50 kick neg split
25 drill in M-R-S
100 swim neg split in M-R-S
4 x 50 swim M-R-S at 200 GP @ 1:10
4 x 75 @ 1:10 as follows:
1-3 swim desc to what you can
#4- kick all out FAST
No rest between sets, check HR after last 50 GP & 75 kick in each set
4 x 400 @ :20 rest (GOLD- go 2 x 400)
200 swim w/snorkel, 200 kick choice, desc 1-2
1:00 rest, finish up with...
MYSTERY SET:
MS is 75's kick @ 2:00, trying to equal or better your best 100 SCY Free time; once you've gone that time or faster on three (3) 75's, you can warmdown and leave. If you can't go that time, we'll go 8 x 75 kick FAST @ 2:00
200 drill before you get out.
Dob an excellent job with your HW tonight, make sure your parents know the schedule for this weekend. Have a great day!