Monday, January 9, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
3 sets of:
2 x 50 drill @ 1:00- 25 in M-R-S (NO FREE), 25 in 4th best stroke
2 x 75 swim 50 neg split in M-R-S (NO FREE), 25 in 4th best stroke- desc 1-2 @ 1:20
1 x 100 kick- 50 choice, 50 breast with board, desc 1-3 to something juicy@ 2:00
No rest between sets, check HR after 3rd set

PLATINUM- 3 x 900 swim free w/snorkel, desc 1-3 to FAST @ :30 rest
Then go the 3 x 250 desc with Gold

GOLD
3 sets of 9 x 100:
3 x 100 swim as follows:
1&2- 50 MRS (NO FREE), 50 4th best stroke @ 1:40
#3- swim free br 3 @ interval- I'll give everybody their intervals
3 x 100 as follows:
1- as above (MRS/4th best stroke @ 1:40)
2&3- free br 3 @ interval
:30 rest
3 x 100 swim free br 3 on given interval
Check HR after 3rd 100 in each set
After 3rd set...
3 x 250 swim free br 3 @ 4:30, desc 1-3 to all out smoking FAST!
1:00 rest

Finish up with...
30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k, then moderate to the end
2- FAST choice
3- FAST breast kick with boards

200 easy drill before you get out. Do an excellent job with your HW tonight. Be sure to tell your parents that workout on Friday is from 8-10 a.m. Have a great day!