Monday, May 7, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, drill/kick/drill by 25's
8 x 75 @ 1:20 as follows:
1&2- 50 fist free, 25 fly kick on back
3&4- drill/drill/swim build- all the same stroke
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- kick choice on back, build to FAST
1:00 rest

PLATINUM-

1 x 600 @ 8:30 swim free neg split, get time
6 x 100 swim free br 3/5 by 50's- odds @ 1:25, evens @ 1:15
1 x 600 @ 8:30 swim free neg split, faster than 1st 600- get time
6 x 100 swim- odds are free/NO FREE by 50's, evens are all IM, desc 1-3, all @ 1:30
3 x 300 swim free br 3 @ 5:30 desc 1-3 to something all out smoking FAST

GOLD-

8 x 75 @ 1:20-
1&2- swim/kick/swim by 25's NO  FREE desc 1-2
3&4- swim IM, desc 1-2
 No rest between sets of 4
12 x 100 in sets of 3 as follows (I'll give everybody their intervals):

1- 50 swim free, 50 swim NO FREE
2- swim/kick by 50's in M-R-S, NO FREE
3- swim free br 3 with BIG kick on 2nd 50
1:00 rest after #9

Everybody finish up with...
15 x 50 kick @ 1:10 best average

100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend a little time reviewing for your finals. Have a great day!