Friday, December 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
2 x 75 @ 1:20- 50 choice free drill, 25 fly kick on side
2 x 75 @ 1:20- 50 choice drill- NO FREE, 25 kick FAST on back
6 x 50 kick on back @ :55 (4 x 100 in 2nd set @ 1:40; 8 x 50 kick choice on back @ :50 in 3rd set)
No rest between sets; after 3rd set, check HR, then...
7 x 100- I'll give everybody their intervals- as follows:
odds swim free br 3, 3rd 25 is swim in M-R-S
evens- swim/kick by 50's
1:00 rest, check HR again

18 x 50 from a dive @ 2:00 as follows:
1- swim FAST/:10 rest/swim NO BREATHING
2- swim FAST/:10 rest/kick FAST
3- swim FAST/:10 rest/LUNGBUSTER!
Keep track of your times for each 50 in sets of 3
1:00 rest after last 50, then
9 x 150 swim free desc 1-3 @ 2:40- 3rd, 6th & 9th should be FASTER than your total time from an average set of 3 x 50 above.

From mid-pool...
Turns as FAST as you can in & out of the wall; I'll be timing you from the flags & back to the flags. Everybody does 15.

If there is time, work on starts.
200 easy drill before you get out. Do some HW today and be sure to help around the house. Tomorrow morning at 8 a.m., last workout of the year. Have a great day!