Friday, October 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 fly kick on side, then last 25 is either fly pull w/free kick or breast pull w/free kick
1:00 rest
6 x 50 swim/kick choice by 25's @ :55
1 x 150- drill/swim dps by 25's in M-R-S, NO FREE @ 2:45
6 x 50 swim free br 3 @ :50- odds are neg split, evens are strong
1 x 150- swim/kick by 25's in M-R-S, NO FREE @ 2:45- build each 25 to strong
6 x 50 swim free/M-R-S by 25's @ :50- NO FREE- build each 25 to STRONG
1:00 rest, check HR

PLATINUM-
6 x 200 backstroke as follows:
1 x 125 swim backstroke @ 1:50
3 x 25 @ :40 swim FAST, 1 each stroke or all 3 one stroke IM order by set (odd sets)
1 x 75 swim backstroke or IM, desc 1-3 to all out FAST (even sets) @ 1:30
No rest between sets. After last 200...
1 x 150 swim backstroke all out FAST for time
:10 rest
1 x 50 kick all out FAST for time
1:00 rest, check HR
Finish up with...
18 x 100 swim free br 3 @ 1:25, except...
#'s 8, 11, 14, 16 & 18 @ 1:15
200 drill before you get out = 5600 scy

GOLD-
6 sets of:
1 x 50 swim at 2nd 50 split of 100 scy Goal Time @ 1:10
2 x 25 swim FASTER than 1/2 of 2nd 50 split from above @ :45
2 x 25 kick all out FAST on back @ :45
1 x 25 dolphin kick LUNGBUSTER! @ :45
100 easy drill/kick by 25's in M-R-S, NO FREE
1:00 rest between sets, check HR after each 25 LB
After 6th set...
1 x 50 all out FAST from a dive
:10 rest
1 x 50 all out kick FAST
1:00 rest, check HR
Finish up with...
6 sets of:
1 x 75 swim free br 3 @ 1:10
1 x 75 swim backstroke @ 1:10- 5 FAST u-d-k off each wall
1 x 50 swim free br 3 @ :40
No rest between sets.
4950 scy

Do an excellent job with your HW this weekend- don't wait until Sunday to start it! Remind your parents about the meeting on Sunday at 6 p.m. in the upstairs conference room. Have a great day!