Friday, January 27, 2012

SMAC-Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 drill/swim free, 50 drill/swim NO FREE
evens- 50 swim/kick free, 50 swim/kick NO FREE (same stroke as 2nd 50 on odd 100's)
8 x 50 @ :50
1- swim neg split free br 3
1- swim/kick free br 3
1- swim neg split NO FREE
1- swim/kick NO FREE
8 x 50 @ :45- as above
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:30
odds- swim FAST, get time
evens- drill/swim dps/drill by 25's
1 x 150 swim STRONG neg split- same stroke as 75's (at least 85% effort)
6 x 75 @ 1:30- as above
1 x 150 swim all out FAST, same stroke as 1st 150, get time
2 x 50 drill @ 1:00, same stroke as the 75's.
NO REST BETWEEN SETS.
After 3rd set...
1 x 400 drill/kick by 50's before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday Night to get started. Remember, bring in your report cards so I can see how you're doing in school. Have a great day!