Tuesday, January 24, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/breast pull with dolphin kick, by 25's
1:00 rest
6 x 50 @ 1:05- 25 choice breast drill, 25 swim breaststroke
1 x 300-
50 breast pull free kick/swim breast by 25's
50 kick STRONG neg split
16 x 25 kick as follows:
1 FAST, 1 easy, 1 FAST, 1 LUNGBUSTER
4 @ :45; 4 @ :40; 4 @ :35; 4 @ :30
1:00 rest

12 x 100 swim- I'll give the intervals
odds free STRONG neg split
evens 25 breast, 75 free
same interval for both
1:00 rest, check HR
With fins, all @ 1:00
18 x 50 swim, 1 easy 1 FAST - target your best 50 scy time
Keep track of the FAST 50's
1:00 rest

Finish up with...
3 sets of:
2 x 75 swim/kick/swim by 25's @ 1:20
1 x 50 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
1 x 100 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
BROKEN 150 kick FAST: 3 x 50 in 1st set; 75/50/25 in 2nd set; your choice in 3rd set- all @ :10 rest
200 easy drill/kick by 50's before you get out. Do an excellent job on your HW tonight & be sure to bring in your report cards so I can see how you're doing in school. Have a great day!