Friday, November 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest

4 x 150 as follows:
odds @ 3:00- 50 fist free br 3, 100 drill/swim by 25's in M-R-S (NO FREE)
evens @ 2:45- 50 swim free br 3, 100 swim/kick by 25's- build kick to FAST
6 x 25 @ :35
odds- swim dist per stroke, count strokes
evens- 1/2 swim FAST 1/2 drill, same sgtroke as odd 25's
12 x 50 kick as follows:
2- on back @ :55, 5 FAST u-d-k
1- choice @ :50
2- on back @ :55, as above
1- choice @ :45
1:00 rest after #12, check HR

SPEEDSET- 16 x 50 FAD @ 1:30, you can change strokes after each set of 4
1:00 rest

PLATINUM-
3 sets of:
3 x 150 swim backstroke desc 1-3 to what you can @ 2:30
3 x 50 swim FAST backstroke @ 1:10
No rest between sets of 3, check HR after 3rd 50
After 3rd set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.

GOLD-
4 sets of:
1 x 25 swim FAST FAD @ :40- get time
1 x 75 drill @ 1:45
1 x 50 FAST FAD @ 1:00
1 x 100 drill @ 2:15
1 x 75 FAST FAD @ 2:00 (25 drill to the starting end immediately after getting your time on the 75)
No additional rest between sets.
After 4th set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.

Enjoy your time off this weekend, be sure to get your HW done at some point. Sunday at 4 p.m. Have a great day!