Thursday, February 16, 2012

SMAC- Platinum & Gold

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

3 sets of:
2 x 75 @ 1:20- 50 breast pull w/dolphin kick, 25 breast kick on back
1 x 200 kick- 100 choice on back, 100 breast with board, desc 1-3
:20 rest between sets, check HR after 3rd set
After 3rd set, continue right into...
18 x 50 as follows:
1&2- swim free br 3/5 by 25's @ :45, neg split each 50
3&4- swim back/breast by 25's @ :50
5&6- kick breast/free by 25's with boards @ :55, desc 1-2
No rest between sets of 6; check HR after #18

Tommy the C-
4 sets of:
2* x 200 swim choice @ 3:00- except 3rd 50 is kick on back
1* x 150 @ 2:15 swim IM order/free by 25's- fly/free/back/free/breast/free
:15 rest, put on snorkel
5 x 50 swim free with snorkel @ :45
*- alternate one set with 2 x 200, then the next set 2 x 150's
No rest between sets, check HR after 4th set. Then get fins
With fins-
24 x 25 @ :40- the usual sets of 4

Platinum/Gold-
6 sets of, all @ 2:20-
1 x 150- 50 kick/100 swim
1 x 150- 100 kick/50 swim
1 x 150*- all kick FAST
*- in even sets, 1 x 150 kick FAST is 3 x 50 kick FAST @ :10 rest
1 x 150 swim BIG negative split free or back
1:00 rest between sets, check HR

With fins, finish up with...
24 x 25 @ :40- the (almost) usual sets of 4

100 easy drill before you get out. Do an excellent job with your HR tonight, remember next Monday is a holiday- workout is 8-10 a.m. Have a great day!