Tuesday, April 10, 2012

SMAC- Platinum & Gold

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

3 sets of:
2 x 50 drill/kick by 25's in M-R-S, NO FREE @ 1:00
2 x 75 @ 1:20- 50 swim/kick by 25's in M-R-S (desc that 50 1-2), then last 25 is ra2 la2 free drill with a big 6 beat kick
No rest between sets, check HR after 3rd set, then...
1 x 400 as follows:
75 swim IM order by 25's (NO FREE), then last 25 is kick free on back- desc the 100's 1-2/3-4
1:00 rest

12 x 100 as follows:
1&2- swim STRONG neg split free or back @ 1:25
#3- 75 kick on back, 25 swim in M-R-S (build to FAST), NO FREE @ 1:45
#4- swim/kick by 50's in M-R-S (NO FREE) @ 1:45, desc 1-3 to something juicy
1:00 rest, check HR

8 sets of:
2 x 50 drill @ 1:00
2 x 25 @ :45 (#1- 1/2 swim FAST 1/2 drill; #2- swim build to FAST)
1* x 50 swim FAST- same stroke as 50's & 25's
*2 x 50 swim FAST @ 1:10 in even sets
After even sets...
1 x 200 pull free with snorkel @ 3:30
No rest between sets- we need to keep this set moving.

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!