Wednesday, February 8, 2012

SMAC- Platinum & Gold

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

6 x 50 @ 1:00-
odds- swim free/fist free by 25's
evens- drill/swim by 25's NO FREE
3 sets of:
3 x 25 @ :35- kick choice on back with 5 FAST u-d-k, then kick moderate to the end
4 x 50 @ 1:00- 25 ra2 la2 free drill (good head position), 25 breast pull w/dolphin kick
3 x 75 @ 1:20- 25 kick with 5 FAST u-d-k, then 50 swim breaststroke - finish kick at surface
1 x 300- 100 swim free br 3/5 by 50's, 100 kick choice (FAST u-d-k), 100 swim/drill by 25's breast or fly (NO FREE OR BACK)
:30 rest between sets- check HR; after 3rd set...

With fins-
SWIMMING ON FRIDAY: 12 x 150 swim desc 1-3's @ 2:40 (last 3 are kick);
Swimming on Saturday: 24 x 25 @ :40 as follows:
odds- always drill
#2- swim 15 yards FAST, then drill to the end
#4- kick build to FAST
No rest between sets of 4.

Finish up with...
SWIMMING ON FRIDAY:
6 sets of:
4 x 25 kick FAST with boards @ :40
1 x 100 @ 1:45 kick STRONG negative split on back (5 FAST u-d-k!)
No rest between sets, check HR after last set.
Swimming on Saturday:
18 x 50 @ :55-
2 swim choice
1- kick on back with 5 FAST u-d-k!

200 easy drill before you get out. Do an excellent job on your HW tonight . Look for an email tonight with the warmup times for this weekend. Have a great day!