Tuesday, October 11, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 swim, 50 drill
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
Descend the 200's to something juicy, 5 FAST udk throughout...
200- drill/kick by 25's, 100 free, 100 NO FREE
4 x 50 kick on back @ :55- STRONG neg split
200 @ 4:00 kick on back, get time
5 x 50 kick on back @ :50- STRONG neg split
200 @ 4:00 kick on back- FASTER thanm 1st 200
6 x 50 kick on back @ :50- STRONG neg split
200 @ 4:00 kick on back, FASTEST of the day
3 x 50 kick @ :45, make the interval
1:00 rest, check HR

GOLD-
3 x 300 as follows:
150 pull free w/snorkel @ 2:10
3 x 50 drill/kick in M-R-S by 25's @ 1:05
No rest between sets, 1:00 rest after 3rd set, check HR

Then finish up with...
8 sets of:
4 x 25 jungle sprint @ :45
1 x 50 swim FAST FAD @ 1:00 (2 x 50 @ 1:00 in even sets)
No rest between sets.
200 easy drill after 8th set = 5000 scy

PLATINUM-
3 sets of:
3 x 150 swim IM desc 1-3 to what you can @ 2:40
3 x 50 swim FAST @ 1:00- all the same stroke (or BROKEN 150, your choice)
1 x 150 swim free w/BIG neg split, better than :55 on 2nd 75
1:00 rest between sets, check HR
200 drill after 3rd set = 5850 scy

Be sure to bring in your report cards so I can see how you're doing in school. Have a great day!