Tuesday, December 13, 2011

SMAC- Platinum & Gold

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

3 sets of:
4 x 25 @ :35- 6 kicks 1 pull backstroke drill
3 x 50 swim/kick backstroke @ :50 (@ 1:00 in 2nd set; @ 1:10 in 3rd set, desc 1-3)
No rest between sets.

4 rounds:
6 x 75 kick- 1 easy, 1 FAST @ 1:30
2 x 150 @ 2:15 swim choice- neg split & desc 1-2
No rest between sets, check HR after last 75 kick & 2nd 150 swim

PLATINUM-
9 x 250 as follows:
1-3 swim free w/snorkel, desc -3 to something juicy @ 3:40
4-6: pull free w/snorkel @ 3:30
7-9: swim backstroke desc 1-3 to something juicy @ 4:00

GOLD-
8 rounds:
4 x 25 @ :40-
odds are 1/2 FAST 1/2 drill; evens are build to FAST
1 x 50 swim FAST from a dive
Start the next round as soon as everybody finishes the 50

200 easy drill before you go. Do an excellent job on your HW tonight & get excited for the rest of the week. Have a great day!