Sunday, February 5, 2012

SMAC- Platinum & Gold

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

8 x 25 @ :35-
odds, drill choice in M-R-S (NO FREE)
evens- kick build to FAST
4 x 75 @ 1:20 as follows:
25 swim free br 3, 50 drill/kick NO FREE
1:00 rest

5 x 100 as follows:
1&3- swim/kick choice NO FREE @ 1:35
#'s 2, 4 &5- swim IM @ 1:45, desc 1-3 to something juicy
1 x 100 @ 1:35 kick choice (make the interval NO MATTER WHAT IT TAKES)
5 x 100- as above
1 x 200 @ 3:00 swim IM, STRONG neg split on each 50
5 x 100- as above
1 x 300 swim free freestyle with STRONG negative split, 2nd 150 at 90% or better

5 x 100 as follows:
1&3- swim free/M-R-S by 50's @ 1:25
#2, 4 &5- 50 swim, 50 kick in M-R-S (NO FREE) @ 1:45, desc 1-3 to something smoking FAST
1 x 250 swim free, last 100 @ 90% or better
5 x 100 as above
1 x 150 swim kick FAST
5 x 100 as above
1 x 50 choice FAST from a dive

With fins, finish up with...
24 x 25 @ :40 as follows:
1&2- 1/2 swim FAST 1/2 drill
#3- swim FAST
#4- LUNGBUSTER

200 easy drill before you get out. Do an excellent job on your HW tonight & remember to bring in your report card so I can see how you're doing in school. Have a great day!