Thursday, March 1, 2012

SMAC- Platinum & Gold

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

2 sets of:
1 x 150 @ 2:50- 50 fist free drill, 25 fly kick on side
3 x 75 @ 1:25- 25 kick choice on back build to FAST, 50 drill/swim by 25's NO FREE
1 x 125 @ 2:10- swim 100 IM, except go 50 yards breaststroke, negative split
No rest between sets, check HR after 1st set

6 x 50 drill/swim dps in M-R-S @ 1:05, count strokes on the dps, desc 1-3/4-6
3 sets of (one set free, one set main race stroke, one set choice)
1 x 75 @ 1:15 swim FAST- get time
1 x 25 drill @ 1:00
1 x 50 swim FAST @ 1:00- get time, add to the 75
1 x 25 drill @ 1:00
1 x 25 swim FAST @ :45- get time, add to the 75 & 50 for 150 total
1 x 150 easy drill/swim by 25's- same stroke as the 75/50/25 above
1:00 rest
3 x 50 swim FAST @ :10 rest, add the 3 x 50 together, can you be faster than the 150 add-up time from above?
200 easy drill between sets

Do an excellent job with your HW tonight, remember workout tomorrow is also at 4:15 p.m., AND, NO WORKOUT ON SUNDAY. Thanks Maureen for coming in to run workout. Have a great day!


SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
6 x 100 @ 2:30-
50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
12 x 25 @ :50-
odds are kick FAST choice on back, with 5 FAST underwater dolphin kicks
evens are breast pull with dolphin kick
2 x 300 @ 5:30-
50 swim free br 3, 75 swim IM (NO FREE), 25 kick FAST free on back
1:00 rest

18 x 50 as follows:
2- swim back/breast by 25's @ 1:10 or 1:20 (some may need to go @ 1:30)
1- kick all out FAST on back- freestyle the first time around, then breaststroke the second time around

Finish up with...
From mid-pool, work on backstroke flip turns- don't forget the 5 FAST underwater dolphin kicks off each wall!

Do an excellent job on your HW tonight, thank Maureen for coming in to run workout, and be quick & quiet in the locker rooms. Have a great day!