Tuesday, November 22, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/kick, by 25's
1:00 rest
With fins:
16 x 25 @ :40-
2- fly pull w/free kick
2- breast pull w/free kick
1:00 rest, take off fins
3 sets of:
2 x 75 swim IM (fly/back/breast) @ 1:15
2 x 75 kick choice @ 1:20, desc 1-2; 2nd set with boards
2 x 75 swim free br 3 @ 1:10
2 x 200 kick @ 3:30 (@ 4:00 in 3rd set, desc 1-2)
No rest between sets, check HR after 3rd set

PLATINUM-
3 x 450 as follows:
4 x 50 swim IM order by 25's @ :50
1 x 250 swim free br 3, desc 1-3 to something juicy
:30 rest after each 250; then after 3rd set...
3 x 450 as follows:
4 x 50 kick @ :50
1 x 250 swim IM- 50 fly/back/breast neg split each 50, :10 rest, 100 swim IM FAST
:30 rest after each 250
200 easy = 6650 scy

GOLD-
3 sets of:
4 x 50 swim IM order @ :50
2 x 150 swim free negative split & descend 1-2 @ 2:10
After 3rd set...
4 sets of:
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
1 x 150 kick FAST- odd sets on back, even sets with board
:30 rest after each set

Do an excellent job with your HW tonight. Remember, workout tomorrow is from 8-10 a.m. Have a great day!