Thursday, January 12, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 pull backstroke drill, by 25's
1:00 rest

300- 50 fist free, 50 choice drill NO FREE
:20 rest
200- 50 swim neg split free br 3, 50 swim/kick by 25's NO FREE
:20 rest
8 x 25 @ :40-
odds 1/2 kick FAST 1/2 kick easy
evens- swim build to FAST
1:00 rest, check HR

6 x 50 kick on back @ :50
6 x 100 kick @ 1:35- #3 & 6 can be swim/kick by 50's
1 x 150 kick FAST for time
1:00 rest

6 x 50 swim/kick by 25's @ :50
8 x 75 kick as follows:
1&2 @ 1:10
#3- @ 1:25
#4- @ 1:05
2 times through
:30 rest after #8, then...
BROKEN 150 kick:
75 FAST/:10 rest/50 FAST/:10 rest/25 FAST
1:00 rest

6 x 50 choice @ :50
4 x 150 @ 3:15 as follows:
100 choice kick with STRONG negative split
50 kick FAST with boards in main race stroke
1:00 rest after #4, then...
BROKEN 150 kick:
3 x 50 kick all out FAST @ :10 rest

200 easy drill = 5050 scy
Do an excellent job with your HW tonight, be sure to remind your parents about a.m. workout tomorrow (8-10 a.m.). Have a great day!