Tuesday, November 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- swim free/fist free drill, both br 3, count strokes on both 25's
2 sets of:
1 x 200 @ 3:30- 50 kick choice neg split, 50 drill in M-R-S, NO FREE
1 x 100 @ 1:45- drill/swim dps in M-R-S, NO FREE, desc stroke count 1-2
No rest between sets, then...
4 x 75 swim @ 1:15- 50 neg split free br 3, 25 NO FREE build to FAST
1:00 rest, check HR

PLATINUM-
9 x 400 as follows:
1&2- swim BIG negative split free br 3 @ 5:45
3- kick as follows:
#3- 4 x 100 kick @ 2:00- odds moderate, evens FAST
#6- 8 x 50 @ :10 rest, 1 easy 1 FAST
#9- odd 100's mod neg split; evens are BROKEN: 4 x 25 @ :10 rest
Check HR after 2nd 400 in each set and after each FAST kick
Finish up with...
18 x 50 pull free w/snorkel- 2 @ :50, 1 @ :40
200 easy drill/kick before you get out

GOLD-
4 sets of (2 free, 1 M-R-S, 1 IM):
3 x 50 swim free br 3 @ :40
3 x 50 swim FAST @ :10 rest
3 x 50 swim free br 3 @ :45
3 x 25 swim FAST @ :10 rest
1 x 150 easy drill/choice by 25's
1:00 rest between sets, keep track of your times on the broken swims
After 4th set...
3 x 150 swim choice desc 1-3 to all out FAST @ 3:00
200 easy drill/kick before you get out.

Do an excellent job with your HW tonight- the "holiday's" are no excuse to fall behind in school! Be sure to give those entry fees & events to your parents. Have a great day!