Tuesday, November 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest

3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in M-R-S, NO FREE
2 x 150 swim free br 3/M-R-S by 25's, desc the 50's 1-3 to what you can
9 x 50 kick @ 1:00 desc 1-3's to something juicy- 2nd set of 3 is with a board, make sure I get your times for #'s 3, 6 & 9
1:00 rest, check HR

All 75's kick FAST are with a board...
5 x 50 swim/kick by 25's @ :55- good u-d-k, make interval
1 x 75 kick FAST @ 1:45
4 x 50 swim/kick by 25's @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :45- great effort with FAST u-d-k to make the interval
1 x 75 kick FAST 1:45
4 x 50 swim/kick @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
5 x 50 swim/kick by 25's @ :55- each 25 is 1/2 FAST 1/2 moderate
1 x 100 kick FAST with boards- get time & check HR
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
The "Mystery Set" was...
6 x 200 kick @ 4:00 as follows-
100 kick moderate/strong on back, right into...
100* kick FAST w/board;
*if your time on the 2nd 100 kick (FAST w/board) is within :01 of your time from the 100 kick FAST w/boards at the end of the kick set above (for ALL 6 x 200's), then your workout is over!
1:00 rest

Finish up with...
PLATINUM-
3 x 450 free with snorkel, descend the 3 x 150 in each 450 to what you can (3rd 150 in each 450 should be a high effort)
odds- pull
#2- swim free

GOLD-
18 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
1st & 3rd set of 6 is pull; middle set of 6 is swim

200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!