Thursday, January 26, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6ks back drill
4 x 175 @ 3:15- 50 drill/swim by 25's back, 50 drill/swim by 25's fly or breast, 75 kick on back, desc the 75 kick 1-2's to something juicy!
15 x 50 as follows:
1&2- kick @ :50
#3- swim free/NO FREE by 25's @ :40
1:00 rest, check HR


3 x 100 swim/kick by 50's @ 1:25
6 x 75 kick choice- make the interval @ 1:10
3 x 100 swim/kick by 50's @ 1:35, desc 1-3 to what you can

4 x 200 kick @ 3:45- 100 choice on back, 100 IM with boards, 2nd 100 is FAST
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to smoking FAST

9 x 100 kick as follows:
1&2- on back with STRONG negative split @ 1:40
#3- kick with boards @ 1:30- hustle to make the interval!
3 x 100 swim/kick by 50's @ 2:00, desc 1-3 to all out BARBARICALLY FAST
1:00 rest, check HR

GOLD- Speedset from a dive
PLATINUM- fin set from yesterday or Speedset

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