Tuesday, November 1, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/snow angel fly drill, by 25's
1:00 rest
2 sets of:
6 x 25 choice drill in M-R-S @ :40
3 x 50 swim/kick by 25's in M-R-S @ :55 (@ 1:10 in 2nd set, desc 1-3 to what you can)
2 x 100 swim negative split free br 3/5 by 50's @ 1:30
No rest between sets; after 2nd set, continue right into...
15 x 50 kick on back- focus on 5 FAST u-d-k throughout
4- negative split on back @ :55
1- @ :45, be explosive with the u-d-k, make the interval
1:00 rest after #15, check HR
GOLD-
9 sets of:
1 x 100 @ 3:00 as follows...
4 x 25 get out sprints @ :40- 1/2 swim FAST, then a back flip at mid-pool, then 1/2 kick free head out FAST; whoever is working the hardest, will "get out" of the next set of 25's
(:20 extra rest = 3:00)
2 x 25 swim FAST (same stroke as 25's), #1 FAD, #2 FAP- get times & add together
1 x 50 drill @ 1:30 (same stroke as 25's)
1 x 50 FAD swim FAST- get time, should be at least as FAST as your 1st 50 split of your 100 Goal Time
100 easy drill after 3rd & 6th sets; 200 drill/kick by 50's after 9th set = 5200 scy

PLATINUM-
12 x 250 as follows:
1&2: swim free br 3 once each 25 @ 3:30, desc 1-2 to 90% or better
#3 as follows-
4 x 50 swim at 200 GP @ 1:10- 32.8/hand touch = 2:12
1 x 50 kick all out FAST @ 1:00
After #12...
1 x 800 kick as follows:
150 kick STRONG negative split on back
:10 rest
1 x 50 kick FAST choice- can be with a board
200 easy drill = 6750 scy

Do an excellent job with your HW tonight, get excited for Easy Wednesday tomorrow. Have a great day!