Sunday, January 29, 2012

SMAC- Platinum & Gold

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

1 x 250 @ 4:00- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
2 x 250 @ 4:00- odd 50's are drill IM order by 50; even 50's are kick on back neg split
6 x 100 kick as follows:
odds- negative split @ 1:50
evens- make the interval @ 1:35
8 x 50 @ :50 swim as follows:
odds- free br 3/5 by 50's, neg split
evens- swim IM order by 25's (NO FREE)
1:00 rest, check HR

Concentrate on the 5 FAST underwater dolphin kicks off each wall:
4 sets of-
6 x 25 kick @ :35
odds- 1/2 FAST 1/2 moderate
evens- build to FAST
2 x 50 kick FAST with boards (odd sets @ :55; even sets @ :50)
4 x 75- 50 swim, 25 kick (I'll give everybody intervals)
No rest between sets; check HR after each set
After 4th set...
6 x 150 kick @ 3:00 desc 1-3 (on back) & 4-6 (with boards) to something all out smoking FAST!

With fins, finish up with...
24 x 25 @ :40 in sets of 4-
odds- always 15m FAST, then drill to the end
#2- swim build to FAST
#4- LUNGBUSTER!

200 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!