Friday, September 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- each 100 is drill/kick by 50's
400 reverse IM- each 100 kick/drill/swim/drill by 25's
1:00 rest
3 x 250 @ :20 rest- odd 50's drill, even 50's kick neg split
9 x 50 @ :55 (last 3 x 50's @ :50)- 2 swim IM order by 25's, 1 swim/kick by 25's in M-R-S, NO FREE
1:00 rest, check HR
3 sets of, all @ 1:40 per 100, except @ 1:30 per 100 in 3rd set-
1 x 100 swim negative split, get time
1 x 200- swim negative split, faster pace per 100 than the 100
1 x 300- 100 swim IM, 50 kick- desc 1-2 to what you can
1 x 200- swim negative split- bigger neg split & faster pace per 100 than 1st 200
1 x 150 kick- 4 x 25 all FAST @ :40 in 1st set; @ :30 in 2nd set (hold time); @ :10 rest in 3rd set; then :30 rest after last 25, then 1 x 50 kick FAST for time
1:00 rest between sets, check HR
200 drill/kick by 50's after 3rd set
1:00 rest
SPEEDSET- 16 x 50 @ 2:00 from a dive
200 easy drill/swim by 25's before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday Night to start it. Sunday at 4 p.m. Have a great day!