Friday, February 17, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill by 25's
1:00 rest

3 sets of:
1 x 125 @ 2:15- odd 25's are drill/even 25's are kick build (NO FREE odd sets; Free on 2nd set)
3 x 25 @ :35- odds are 1/2 swim FAST 1/2 drill; #2 is swim build to FAST
1 x 150 @ 2:45- swim/kick by 25's choice, descend the 25's kick 1-3 to FAST
No rest between sets; after 3rd set, check HR then continue right into...
16 x 50 @ :50 in sets of 4 as follows-
2- swim/kick free by 25's
2- swim choice with different strokes on both 25's, NO FREE
1:00 rest after #16, check HR

Tommy the C-
4 sets of:
2 x 250 swim free br 3 @ 3:20, desc 1-2 to what you can
5 x 50 kick-
odd sets @ :45, make interval
even sets @ 1:10- FAST
No rest between sets, check HR after 2nd & 4th sets.

With fins, finish up with 24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out = 6000 scy.

Plat/Gold-
18 x 150 @ 3:00 as follows:
odds- FAST, various (by rounds)
#1- straight 150 swim
#3- BROKEN, 75/50/25 FAST- all @ :10 rest
#5- BROKEN, 3 x 50 FAST @ :10 rest
evens- all drill/swim dps by 25's
Keep track of your times on the odd 150's

With fins, finish up with 24 x 25 @ :40- the (almost) usual sets of 4
200 easy drill before you get out = 5700 scy

Do an excellent job on your HW tonight, don't wait until Sunday Night to get started. Sunday workout is 4-6 p.m., then on Monday it's 8-10 a.m. Have a great day!