Monday, January 16, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

3 sets of:
3 x 100-
75 drill/swim/drill by 25's @ 1:25
25 kick FAST on back, @ :35- focus on u-d-k
1 x 150 IM (NO FREE) each 50 is swim/kick by 25's, desc 1-3 to something juicy
:30 rest between sets, check HR after 3rd set

PLATINUM-
All @ :20 rest...
800 swim neg split with snorkel/600 pull neg split br 3-5 by 50's/400 kick FAST
600/400/200- as above
400/200/your choice of distance kick, if a 50, must be under :40
Check HR after the kick in each round.
Finish up with the 25's fly with Gold

GOLD-
The 125 is always on 2:30, and it's done drill/kick by 25's (even 25's kick FAST); I'll give each lane their intervals for the 75's swim free...
125/1 x 75
125/3 x 75
125/5 x 75
125/5 x 75
125/4 x 75 (faster interval)
125/2 x 75 (faster interval)
Check HR immediately & OML

Everybody together finish up with...
16 x 25 @ :40
odds are choice fly drill, evens are swim fly build to FAST

200 easy drill before you get out. Make the most of your afternoon off- help around the house, make sure your schoolwork is done. Regular schedule resumes tomorrow. Have a great day!