Monday, January 2, 2012

SMAC- Platinum & Gold

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

2 sets of:
3 x 100 @ 1:45- 50 fist free drill, 50 2 kicks 1 pull breast drill
2 x 125 @ 2:15- 75 drill/swim/drill by 25's breaststroke, 50 kick BIG negative split on back
6 x 25 kick FAST on back @ :40, 5 FAST u-d-k off each wall. (@ :35 in 2nd set)
No rest between sets, check HR after 2nd set.

6 x 75 @ 1:15-
odds- swim/kick/swim by 25's (br 3 if swimming freestyle)
evens- swim IM (NO FREE)
8 x 50 swim free br 3 @ :45
6 x 75 @ 1:10- as above
6 x 50 swim free br 3 @ :40
6 x 75 @ 1:10- as above
9 x 50 swim free br 3, 2 @ :45, 1 @ :35
1:00 rest, check HR
3 x 250 swim free with snorkel @ 4:00- desc 1-3 to something juicy!
Check HR after last 250
1:00 rest

Finish up with...
2 sets of:
3 x 50 kick choice @ :55
1 x 100 kick FAST @ 2:30
3 x 50 kick choice @ :50
1 x 75 kick FAST @ 2:00
3 x 50 kick choice @ :45
1 x 50 kick all out FAST for time
1:00 rest between sets.

200 easy drill before you get out. Do an excellent job with your HW tonight, tell your parents to look for the CBAC meet announcement in their email tomorrow. Have a great day!