Tuesday, May 24, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/snow angel butterfly drill, by 25's
1:00 rest
2 sets of:
2 x 150 @ 2:45- 100 drill/swim by 25's in M-R-S, then 50 kick neg split with boards
3 x 50 @ :55 (2nd set @ :50) swim/kick on back by 25's in M-R-S
4 x 25 @ :35-
0dds are jungle sprint
evens are swim build to FAST
No rest between sets, check your HR after 2nd set

12 x 250 as follows:
100 swim neg split free br 3 @ 1:20 (or go 75's @ 1:20)
1 x 50 @ :50 swim in M-R-S at 2nd 50 split of 100 Goal Time (PLT go 50's at 200 GP)
1 x 50 swim in M-R-S @ :50, FASTER than 2nd 50 split or 200 GP
1 x 50 drill @ 1:30
No rest between sets, except check HR every 4th set, then go 1 x 150 drill/kick/drill by 50's

Finish up with...
PLATINUM-
6 x 400 swim neg split & desc 1-3 free br 3 @ 5:45, 4-6 backstroke @ 6:15

GOLD-
6 x 250 swim neg split & desc free br 3 @ 3:20 (or go 200's); 4-6 back or M-R-S @ 3:40
16 x 25 @ :40
odds- jungle sprint from a dive
evens- swim build to FAST

200 drill before you get out. Do an excellent job with your HW tonight, spend some time reviewing for your finals. Have a great day!