Monday, November 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
14 x 75 as follows:
odds- 50 ra2 la2 free, 25 choice kick build @ 1:20
evens- 50 choice drill in M-R-S, NO FREE, 25 choice breast drill @ 1:30
9 x 50 @ 1:00 as follows:
1-3, swim breast/free by 25's, desc 1-3
4-6, swim/kick breast by 25's, desc 1-3
7-9, swim all breast, desc 1-3
1:00 rest

PLATINUM-
3 x 400 swim neg split free, desc 1-3 to what you can @ 6:00
3 x 400 swim backstroke, desc 1-3 to what you can @ 6:30
3 x 300 swim IM (100's IM or 4 x 75's, your choice), desc 1-3 to what you can @ 5:30
7 x 100 kick as follows:
odds- choice on back, neg split @ 1:45
evens- all out FAST for time @ 2:00
200 easy drill before you get out = 6700 scy

GOLD-
1 x 900 as follows:
100 swim free w/snorkel
:10 rest, take snorkel off
50 kick FAST on back
Check HR after last 50 kick FAST
1:00 rest
42 x 25 as follows:
2- drill @ :50
2- swim FAST @ :40, same stroke as 25's drill
2- kick FAST on back @ :30
1- dolphin kick LUNGBUSTER! @ 1:00
No rest between sets of 7, check HR after each LB
Finish up with...
7 x 100 kick as follows:
odds- neg split choice on back @ 1:45
evens- kick all out FAST with boards @ 2:00
200 easy drill after #7 = 5150 scy

Do an excellent job with your HW tonight, get excited for the rest of the week. Have a great day!