Wednesday, November 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill/drill/swim/drill, by 25's
1:00 rest

3 x 200 as follows:
125 @ 2:10- 50 catchup free drill, 75 drill/drill/kick in M-R-S, NO FREE
75 @ 1:20 swim/kick/swim by 25's in M-R-S, NO FREE, desc 1-3 to what you can
After 3rd 200, continue right into...
4 x 50 swim free br 3 @ :50- FAST u-d-k throughout
4 x 25 jungle sprint @ :35- odds free, evens M-R-S, NO FREE
4 x 50 swim/kick by 25's in M-R-S, NO FREE @ :50
4 x 25 @ :35 all in M-R-S (NO FREE) as follows:
odds- jungle sprint
evens- swim build to FAST
1:00 rest, check HR
Jenna, Alexa, Anh-Trang, Joe, Jacob & Zack- skip the 24 x 50, instead go to the "4 sets of:"

Everybody else, with snorkel & buoy (buoy only on even sets of 6; odd sets of 6 are swim):
24 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
Check HR after #24, then...
3 x 300 @ 5:00 backstroke as follows-
100 swim back/50 drill (2 times through)
2nd 100 back is always stronger than the 1st 100 back
1:00 rest, check HR

With fins, 4 sets of (1st & 3rd sets are fly; even sets are choice):
4 x 25 @ :35
odds- drill
evens- swim build to FAST
4 x 25 @ :45
1-3: swim FAST
#4- LUNGBUSTER!
No rest between sets.

200 easy drill/kick by 50's after last set. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!

JP, AL, A-T, JW, JL, ZS:
4 sets of:
3 x 150 @ 3:00-
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- 150 swim all out FAST, except in even rounds, #3 is...
BROKEN 150- 3 x 50 swim FAST @ :10 rest
3 x 100 swim free br 3 @ 1:30 (2nd set @ 1:25; 3rd set @ 1:20; 4th set @ 1:15)
1:00 rest between sets.

After 4th set, finish up with the fin set above (4 sets of 8 total 25's), then 200 drill/kick by 50's

Do an excellent job on your HW tonight, get excited for the meet this weekend. Drylands tomorrow morning, then all easy tomorrow afternoon. Have a great day!