Tuesday, September 27, 2011

SMAC- Platinum & Gold


600/400 freestyle- each 100 is 50 drill, 50 swim
400 reverse IM- each 100 is 50 drill, 50 kick neg split
1:00 rest

6 x 100 as follows:
odds- 50 swim free br 3, 50 2 kicks 1 pull breast drill @ 1:45
evens- 50 drill in M-R-S (NO FREE), 50 neg split kick on back w/5 FAST u-d-k @ 2:00
1 x 300-
75 swim in M-R-S, count strokes & desc 1-3 by 25's
75 kick on back, desc 1-3 by 25's to all out FAST

With snorkel, 1 x 900 as follows:
1 x 300 swim free w/snorkel- roll hips evenly, finish each stroke
1 x 300 kick on back- neg split each 100
1 x 300 swim free w/snorkel- faster than 1st 300
1:00 rest, check HR

6 sets of:
2 x 75 kick on back desc 1-2 to something strong @ 2:00
BROKEN 100: 4 x 25 kick all out FAST @ :10 rest
1 x 100 choice drill @ 2:30
1 x 75 kick all out FAST on back- goal is equal or better than your 100 scy free best time (if you can do that in the 1st four rounds, you can skip either the 100 Broken kick or the 75 kick FFT in the last 2 rounds).
25 easy to the starting end
1:00 rest between sets.
200 easy drill after 6th set = 5500 scy

Do an excellent job with your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!