Thursday, May 5, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- swim free dps, fist free dps by 25's
4 x 50 choice drill in M-R-S, NO FREE @ 1:00
6 x 75 @ 1:10- odds swim free br 3 build kick to 85% on 3rd 25; evens- middle 25 swim M-R-S, NO FREE
6 x 75 kick on back: 1-3 @ 1:15, make interval, #4-6 @ 1:40, desc 1-3 to something juicy!
1:00 rest, check HR
One time through, breaststroke/fly go 150's on the 250's swim:
1 x 250 swim, get time @ 3:40
1 x 50 swim at 200 GP @ 1:10
1 x 250 swim, faster than #1, @ 3:40
3 x 50 swim at 200 GP @ 1:10
1 x 250 swim, faster than #2, @ 3:40
5 x 50 swim at 200 GP @ 1:10
1 x 50 drill @ 1:00
1 x 150 swim all out FAST for time
1:00 rest, get HR immediately & OML
6 sets of:
4 x 25 kick FAST on back with at least 5 underwater dolphin kicks off the wall @ :40
1 x 100 kick choice BIG negative split with boards @ 1:45
No rest between sets; 2nd set of 3, go 25's with boards & 100 on back
1:00 rest after 6th set, check HR
With fins, finish up with...
6 sets of:
3 x 25 @ :40 as follows:
1- swim build to FAST
2- jungle sprint
3- all out FAST
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim - both all out FAST, target your best 50 Free scy time.
200 drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!