Friday, November 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/choice backstroke drill, by 25's
1:00 rest
3 x 250 @ :20 rest as follows:
odds- 50 catchup free drill, 50 choice drill in M-R-S, NO FREE
#2- odd 50's are swim in M-R-S, NO FREE, even 50's are kick on back neg split
7 x 50 @ :45- swim/kick by 25's, #'s 3, 5 & 7 are NO FREE on the swim
1:00 rest, check HR
PLATINUM-
12 x 150 as follows:
odds- 75 swim IM (NO FREE), 75 kick on back @ 2:30
evens- swim free br 3 once each 25, desc 1-2's @ 2:15
1:00 rest
PACE SET-
3 sets of:
4 x 100 at pace/400 pull w/snorkel, desc the 400's 1-3 to what you can
200 easy drill/kick by 50's after 3rd set

GOLD-
6 x 400 as follows:
odd 400's-
4 x 100 (#1- swim free BIG neg split br 3 @ 1:30; #3- swim IM @ 1:40 desc 1-4 to what you can; #5- swim/kick by 50's NO FREE @ 1:40)
even 400's- swim free br 3, desc 1-3 to what you can
1:00 rest, check HR
SPEED SET-
3 sets of:
4 x 50 @ 2:00 FAD
4 x 25 kick all out FAST @ :45 (2nd set w/boards)
No rest between sets, check HR after 3rd set
200 easy drill/kick by 50's after 3rd set

Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!