Sunday, October 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim, by 25's
1:00 rest
3 sets of:
6 x 25 @ :40
odds are drill
evens are swim build to FAST
1 x 100 kick @ 1:45- desc 1-3 to FAST, start at 85% effort
No rest between sets; after 3rd set, continue right into...
3 sets of:
6 x 50 swim/kick by 25's @ :50 (2nd set go 4 x 75 @ 1:10- 25 swim, 50 kick; in 3rd set, go 50's swim/kick @ :55)
1 x 300 swim free br 3, desc 1-3 to what you can- 2nd half should be STRONG on all three
:30 rest after each set to record 300 time
1:00 rest after 3rd 300, check HR
6 sets of:
3 x 50 swim in M-R-S at 200 GP @ 1:10
50 drill
4 x 25 @ :40- odd sets are swim FASTER than 200 GP; even sets are kick on back FAST
No rest between sets; keep track of 50 times & 25's (fastest & average)
After 3rd set, finish up with...
9 x 100 kick as follows:
1 @ 1:25
2 @ 1:40
2 @ 1:25
1 @ 1:40
3 @ 1:25
200 easy drill before you get out. Remind your parents about the meeting tonight. Make sure you're ready for the week ahead in school. Have a great day!