Wednesday, May 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, then 25 1/2 ra 1/2 la backstroke
1:00 rest
All @ :10 rest...
4 x 75- 50 fist free br 3, 25 choice drill in 4th best stroke, NO FREE
4 x 100- 50 drill/swim in 4th best stroke, NO FREE, then 50 kick negative split
4 x 75 swim 4th best stroke, except middle 25 is free br 3
4 x 100- 50 swim mod neg split backstroke, 50 swim mod neg split in 4th best stroke
1:00 rest, check HR
PLATINUM-
1 x 1600 as follows:
400 pull w/snorkel- roll hips evenly, finish each stroke
400 kick- 75 free, 25 choice NO FREE, 5 underwater dolphin kicks off of each wall
400 pull w/snorkel & paddles- feel water on hands & forearms
400 swim choice or swim/kick by 50's choice, NO FREE
:30 rest, check HR
18 x 50 as follows:
1- swim free/NO FREE @ :55
1- swim/kick @ :55
1- swim all free br 3/5 by 25's @ :45
Check HR after #18

GOLD-
2 sets of:
3 x 50 swim free/NO FREE by 25's @ :55
3 x 50 swim/kick by 25's @ :55
4 x 50 swim free br 3/5 by 25's @ :50
1 x 400 pull free w/snorkel, or br 3/5/3/7 by 50's
:30 rest between sets.

With fins, finish up with...
18 x 25 @ :40
2- jungle sprint
1- swim build to FAST

Do an excellent job with your HW tonight, make sure you're reviewing a little bit each night for your Finals. Have a great day!