Tuesday, May 3, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3- same stroke count on both 25's
6 x 75 @ 1:20 drill/swim/kick by 25's in M-R-S
1:00 rest, check HR
4 sets of:
1 x 100 @ 1:45 swim/kick by 50's
1 x 100 swim back/breast by 50's @ 1:45
1 x 125 swim free br 3 @ 1:45
1 x 150 swim free br 3 @ 1:45- you'll have to hustle here, but you can make this
No rest between sets, check HR immediately after 4th set & OML
1:00 rest
3 sets of:
1 x 150 kick on back, descend the 3 x 50's to all out FAST @ 3:00
3 x 50 kick negative split on back @ :50
2 x 100 kick @ 1:50 descend 1-2 to what you can
1 x 200 @ 2:45 swim choice, except 3rd 50 is kick with boards- same swim & kick throughout, descend 1-3 to something all out smoking FAST
No rest between sets
1:00 rest after 3rd set, check HR, then...
1 x 400 kick FAST for time on back, check HR again
Finish up with 2 sets of...
6 x 50 @ :50 as follows:
-2 x 50 pull free br 3/7 by 25's
-1 x 50 swim back/breast by 25's
Then...
1 x 300 pull free w/snorkel- roll hips evenly, finish each stroke completely; br 3/5/7/9 by 75's if no snorkel
Just :20 rest after the 300, then go back to the 6 x 50's...
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Don't forget to give your parents the handout on the meet warmup times. Have a great day!