Thursday, October 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/6 kicks 1 stroke back drill, by 25's
1:00 rest
2 sets of:
6 x 25 @ :40- odds are breast pull w/free kick, evens are fly pull w/free kick
3 x 50 swim @ 1:00 desc 1-3 to something juicy (1st set is breaststroke, 2nd set is fly/breast by 25's)
No rest between sets, check HR after 2nd set
1:00 rest

3 x 75 @ 1:30- 50 swim, 25 kick desc 1-3 to something smoking FAST
4 x 50 kick on back @ :50
3 x 100 @ 2:00- 50 swim, 50 kick desc 1-3 to something juicy
4 x 75 kick on back @ 1:15
6 x 50 swim/kick by 25's @ 1:10 desc 1-3/4-6 to all out blazing FAST
3 x 100 kick on back @ 1:35
1 x 75 easy choice @ 2:00
MYSTERY SET
1:00 rest

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
200 drill before you get out = approximately 5300 scy (depending on Mystery Set)

GOLD-
With fins, 6 sets of:
4 x 25 @ :40 (odds- jungle sprint; evens build to FAST)
1 x 50 swim all out FAST @ 1:00- target you 50 Free goal time (scy)
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00- target your best 50 Free time (scy)
No rest between sets, check HR after 2nd 50 in each set
200 easy drill after last set = approximately 4900 scy (depending on Mystery Set)

Do an excellent job on your HW tonight & get excited for tomorrow's workout. Have a great day!