Wednesday, April 11, 2012

SMAC- Platinum & Gold

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

6 sets of:
2 x 25 drill @ :35 (NO FREE)
1 x 100 @ 1:45- 50 swim same stroke as 25's drill above, then 50 ra2 la2 free drill
2 x 50 kick negative split @ :55- 3rd & 6th round with boards, all others on back
No rest between sets, check HR after last set.

3 sets of:
4 x 75 @ 1:30- 50 swim free br 3/5 by 25's & BIG kick on 2nd 25; :10 rest, then last 25 is swim build to FAST in M-R-S (NO FREE on last 25)
2 x 125 swim free br 3 @ 1:45
6 x 25 kick on back @ :40- odds are 1/2 FAST 1/2 moderate; evens are all FAST (2nd set is breaststroke kick with boards)
No rest between sets, check HR after 3rd set.

With fins:
24 x 25 @ :40- the usual sets of 4

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