Friday, October 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill, then last 25 is choice backstroke drill
1 x 500 as follows:
odd 100's are drill-kick by 25's in M-R-S (NO FREE)
even 100's are swim free br 3/5 by 50's
1:00 rest
5 sets of:
2 x 50 kick on back @ :55- strong neg split for both 50's
1 x 75 kick @ 1:10- you'll have to hustle here!
3 x 25 kick on back @ :40- 5 FAST u-d-k off each wall!
1 x 50 kick FAST for time @ 1:10- get time, check HR after each 50
No rest between sets, 1:00 rest after 5th set

GOLD-
4 sets of:
6 x 25 swim FAST @ :40 (#3 is kick FAST; #5 is LUNGBUSTER)
2 x 100 swim free br 3 @ 1:30, desc 1-2 to 2nd half split of 200 goal time
No rest between sets.
After 4th set...
8 x 50 @ 2:00 FAST FAD in M-R-S- tartget your 1st 50 split of 100 goal time
1 x 400 drill/kick by 50's before you get out

PLATINUM-
3 sets of:
6 x 25 @ :40 swim FAST, IM order by set (#3 is kick FAST; #5 is LUNGBUSTER!)
4 x 100 swim at pace @ 1:30
No rest between sets, check HR after 4th 100 in each set
Finish up with...
3 x 600 @ :20 rest descend 1-3 to something juicy: 1&3 pull w/snorkel; #2 is choice, but part of descend
200 easy drill before you get out

Do an excellent job on your HW this weekend, and remember to bring in your interim progress reports so I can see how you're doing in school. Have a great day!