Thursday, June 9, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 50 swim, 25 fly kick on side, 25 choice kick)
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 2 kicks 1 pull breaststroke
1:00 rest
With fins,
8 x 75 @ 1:20 as follows:
breaststroke pull w/dolphin kick, except...
#3 & #6 are 3 x 25 breast pull with free kick @ :40
Take off fins after #8, then...
6 x 50 @ :50 swim free br 3/5 by 25's- evens are neg split
6 x 50 swim breast/free by 25's @ :50- build the breaststroke to a FAST turn
6 x 50 swim breaststroke @ 1:10 desc 1-3/4-6 to something JUICY!
1:00 rest, check HR

9 sets of:
3 x 25 swim in M-R-S (jungle sprint/build/all FAST, by 25's)
1 x 50 kick all out FAST for time (in 2nd set, 2 x 50 kick FAST @ :10 rest; in 3rd set- 3 x 50 kick FAST @ :10 rest) - keep track of average time for each set
Change strokes after each set of 3.
After 9th set, get fins...
6 x 200 kick @ 3:30- 1 easy, 1 FAST
1:00 rest, take off fins.
Finish up with...
Platinum- pace set
Gold- 2 x 600 @ :20 rest pull free w/snorkel, or br 3/5/7/9 by 50's
200 drill/kick before you get out.
Do an excellent job preparing for your exams. Have a great day!