Monday, February 6, 2012

SMAC- Platinum & Gold

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

4 x 50 swim free/fist free drill @ 1:00
2 x 75 drill/kick/drill, NO FREE, by 25's @ 1:20
1 x 100 @ 1:40 kick on back, get time

4 x 75 swim/drill/swim in M-R-S, NO FREE @ 1:20
2 x 100 kick on back @ 1:40, desc 1-2 to what you can

4 x 75 swim/kick/swim by 25's in M-R-S, NO FREE @ 1:20
3 x 100 kick @ 1:40, desc 1-3 to something juicy
1:00 rest, check HR

PLATINUM-
1 x 700 swim free with snorkel, get time
7 x 100 swim free/choice by 50's @ 1:30
1 x 700 swim free with snorkel, faster than #1
7 x 100 swim free br 3 @ 1:25
1 x 700 swim free w/snorkel, fastest of the day
7 x 100 swim as follows:
odds- choice @ 1:25
evens- free @ 1:15

If there is time...24 x 25 with fins (the "sort of" usual @ :40)

GOLD-
8 rounds of:
4 x 25 from a dive- odds 1/2 FAST 1/2 drill; evens are all FAST
1 x 150 swim BIG negative split free (or back) (sets 3, 5 & 7 are 3 x 100 swim free with an interval I give you)

If there is time...24 x 25 with fins (the usual sets of 4 @ :40)

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!