Tuesday, May 10, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ 2:45- 50 catchup free drill, 25 fly kick on side, then 50 choice drill NO FREE, 25 breast kick on back
4 x 100 @ 1:45- 50 swim IM order by 25's (NO FREE), then 50 kick with BIG negative split
1:00 rest, check HR
2 x 300 swim free br 3 desc 1-2 to what you can @ 4:15 (or 250's @ 4:15)
8 x 75 kick choice @ 1:20, middle 25 is FAST with at least 5 dolphin kicks underwater off of each wall. Some can be with a board, but only one at a time, and no more than three
2 x 300 swim free br 3 desc 1-2 to something faster than the previous set, @ 4:15
12 x 50 kick as follows: 3 @ :55 on back, 1 @ :45 with board
2 x 300 swim free br 3, descend to something FAST @ 4:15
6 x 100 kick choice as follows:
1-4: @ 1:40
#5- all easy @ 2:20
#6- all out FAST for time
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
Do an excellent job with your HW tonight. Have a great day!