Tuesday, May 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull backstroke, then drill/drill/kick by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45 drill/kick by 50's- 1st set free (ra2 la2), 2nd set M-R-S, NO FREE
6 x 25 @ :35-
odds- jungle sprint
evens- swim build to FAST
No rest between sets, check HR after 2nd set

4 x 75 @ 1:15- 50 swim, 25 kick
3 x 50 kick FAST @ 1:00
1 x 250 swim BIG negative split freestyle @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR

4 x 75 @ 1:15- 25 swim, 50 kick
3 x 50 kick FAST @ 1:10
1 x 250 swim BIG negative split @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR

4 x 75 @ 1:15, all kick
3 x 50 kick FAST @ 1:20
1 x 250 swim BIG negative split @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR
1:00 rest
Finish up with...
PLATINUM-
2 sets of:
6 x 100 as follows:
odds- swim choice @ 1:35
evens- kick choice @ 1:50
1 x 600 pull free w/snorkel- roll hips evenly, finish each stroke
:20 rest between sets

GOLD-
As many sets as possible:
4 x 25 @ :35-
odds- jungle sprint (from a dive)
evens- swim build to FAST
1 x 100 swim BIG negative split free br 3/5 by 50's @ 1:30
No rest between sets.

200 drill before you get out. Do an excellent job with your HW tonight, be sure to review a little each night for your end-of-year exams. Remember to give your parents the schedule for this weekend. Have a great day!