Tuesday, December 20, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is reverse IM, odds are drill, evens are swim
1:00 rest

3 sets of:
2 x 75 drill @ 1:20- 50 1/2 ra 1/2 la back, 25 choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00 to something juicy!
4 x 25 kick FAST @ :45 - focus on FAST u-d-k (2nd set @ :35; 3rd set @ :25)
No rest between sets, check HR after 3rd set, then...
2 x 300 IM @ 5:30- each 75 is 50 swim (neg split), 25 kick- desc the 300's 1-2 to what you can
1:00 rest, check HR

16 x 100 @ 2:30 (will be @ 2:00 if effort isn't high on FAST kicking) as follows:
1- 75 kick moderate, :10 rest, 25 kick FAST
2- 50 kick moderate, :10 rest, 50 kick FAST
3- 25 kick moderate, :10 rest, 75 kick FAST
4- kick all FAST w/boards
No rest between sets of 4, check HR after each 100 w/boards.

With snorkels, finish up with...
12 x 100 swim free @ 1:30- roll hips evenly & finish each stroke completely.

200 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that the holiday schedule starts this Friday. Have a great day!