Wednesday, December 21, 2011

SMAC- Platinum & Gold

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

8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back
evens- 50 choice drill NO FREE, 50 breast kick on back
8 x 25 @ :35
odds- swim build to FAST (same stroke as you drilled on even 100's above)
evens- kick, 5 FAST u-d-k past the flags, then moderate kick to the end
12 x 50 @ :55- odds swim free br 3/5 by 25's
evens- swim/kick choice by 25's, NO FREE
1:00 rest, check HR

PLATINUM- pace set

GOLD-

1 x 200 @ 3:15 swim- 100 free br 3, 100 backstroke
6 x 25 @ :40- all in M-R-S
odds- drill
evens- swim, dps
1 x 300 kick choice- focus on 5 FAST u-d-k off each wall
1:00 rest between sets, check HR after each set

Everybody finish up with...
20 x 25 @ :45 with fins
odds- always 1/2 swim FAST 1/2 drill
evens- #2 in each set of 4 is swim FAST; #4 in each set of 4 is LUNGBUSTER
200 easy drill before you get out. If there is time...work on starts

Do an excellent job on your HW tonight, remind your parents that the holiday schedule starts on Friday (workout is 8-10 am that morning), and....NO WORKOUT ON CHRISTMAS EVE. Have a great day!