Friday, February 3, 2012

SMAC- Platinum & Gold

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

4 x 225 as follows:
1 x 125 @ 2:10
-50 catch-up free drill
-25 choice kick on back, build
-50 drill NO FREE
1 x 100 @ 1:45, desc 1-2's to what you can
-50 swim NO FREE (same stroke you drilled on the end of the 125 above)
-50 kick with STRONG negative split on back
1:00 rest after last 100 swim/kick, check HR; then...
9 x 50 @ :50-
odds are swim free br 3/5 by 25's with STRONG negative split
evens are swim/kick by 25's NO FREE
1:00 rest, check HR

4 sets of:
4 x 75 @ 2:00-
1- BROKEN: 3 x 25 swim FAST @ :10 rest
2- drill/swim/drill by 25's @ 2:00
3- BROKEN: 50/25 swim FAST @ :10 rest
- 50 easy drill after 3rd 75
4- kick FAST for time
- 150 easy: 50 drill, 25 breast kick on back after each set of 4 x 75's

After last set of 75's...
12 x 50 kick @ :50- 2 on back, 2 with board- or something similar, but no more than 2 at a time the same way. Focus on the 5 FAST underwater dolphin kicks on your back.

With fins, finish up with...
9 x 150 descend sets of 3 @ 2:40 to something juicy FAST! (last set of 3 is kick on back)

200 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Sunday at 4 p.m. Have a great day!