Wednesday, September 28, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 swim, 50 kick
400 reverse IM- each 100 is drill/swim/drill, then the last 25 is 6 kicks 1 stroke backstroke
1:00 rest
3 x 150 @ :20 rest as follows:
odd 50's are drill/swim by 25's
2nd 50 is kick choice on back moderate neg split- 5 FAST u-d-k!
3 sets of:
1 x 125 @ 2:20- 50 swim free br 3, 50 swim choice NO FREE, 25 kick
3 x 25 in M-R-S (NO FREE) @ :40- odds are swim dps; #2 is drill
4 x 75 @ 1:15 as follows (or @ 1:30):
odds- 50 swim free, 25 swim in M-R-S, NO FREE
evens- 50 swim free br 3, 25 kick free on back- 5 FAST u-d-k!
No rest between sets, check HR after 3rd set
12 x 50 @ :50 swim as follows:
odds- choice
evens- swim backstroke with 5 FAST u-d-k!
1 x 800 kick as follows-
150 choice kick on back- 5 FAST u-d-k throughout!
50 breast kick w/board- squeeze feet together at the end of each kick
1:00 rest, check HR
With fins, finish up with...
24 x 25 as follows:
4 sets of 6-
odds- always JUNGLE SPRINT (1/2 FAST 1/2 drill)
#2- swim build to FAST
#4- swim all out FAST
#6- dolphin kick LUNGBUSTER!
100 easy drill after #24 = 4800 scy
Do an excellent job with your HW tonight. Remember, workout on Friday is from 8-10 a.m. Have a great day!