Wednesday, June 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 swim free, 50 kick choice on back)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- NO FLY, go free on the 4th 100)
1:00 rest
2 sets of:
1 x 75 catch-up free drill @ 1:30- except 2nd 25 is kick on back
3 x 25 @ :35 swim dist per stroke free, desc stroke count
2 x 125 @ 2:10- 50 swim neg split free br 3 (at same stroke count from last 25 above), then 75 drill/swim/drill in M-R-S, by 25's- NO FREE (go in 4th best stroke in 2nd set)
6 x 50 swim choice @ :55
1 x 300 pull free br 3/5/7 by 50's (pull 1 x 400 in 2nd set, br 3/5/7/9 by 50's)
1:00 rest between sets, check HR
4 sets of:
4 x 25 @ :35 as follows:
1&2- kick on back with 5 FAST underwater dolphin kicks off of the wall, then moderate choice once you break out
3- choice drill in M-R-S
4- swim dps in M-R-S
2 x 75 swim @ 1:15- #1- free/M-R-S/free by 25's; #2 go M-R-S/free/M-R-S by 25's
No rest between sets, check HR after 4th set
JENNA- 200 easy drill & get out (4400 scy)

GOLD-
1 x 700 as follows:
odd 100's are swim/kick choice by 50's, but go a different stroke on each 100
even 100's are IM drill
1:00 rest
With fins, finish up with...
24 x 25 @ :45
1 & 2- choice fly drill
3- swim fly build to FAST
4 & 5- choice drill (same stroke for both)
6- swim build to FAST (same stroke as 2 x 25 drill above
No rest between sets of 6
100 easy drill before you get out. Remind your parents about the Ghost Tour and the NBAC meet. Have a great day!