Wednesday, January 25, 2012

SMAC- Platinum & Gold

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

With fins:
15 x 50 as follows:
1- drill fly @ 1:00
2- drill/swim (build) fly by 25's @ 1:00
3- LUNGBUSTER/kick FAST with arms toward ceiling @ :45
No rest between sets of 3; take fins off after #15 & check HR
4 x 100 @ 1:50- 50 swim free br 3, 50 drill/swim by 25's fly
1:00 rest
4 sets of:
1 x 150 @ 2:15 swim free br 3/5/3 by 50's with moderate negative split
4 x 50 swim @ :55 as follows (@ :50 in even sets):
odds- free br 3, count strokes & take one less on 2nd 25
#2- swim fly/free by 25's
#4- swim back/breast by 25's
After 4th set, check HR, then continue right into...
1 x 800 pull free br 3/5 by 100's (Jenna- skip this and go to the 3 x 700's)
1:00 rest

PLATINUM-
3 x 700 @ :20 rest with snorkel as follows:
1- pull, roll hips evenly & finish stroke
2- swim, even 100's @ 85% effort
Get time & check HR after each 700
3- swim, odd 100's @ 85% effort

PLAT/GOLD-
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :40 1/2 swim FAST 1/2 drill
1 x 25 swim build to FAST @ :40
No rest between sets.

200 easy drill before you get out. Do an excellent job on 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!