Wednesday, June 6, 2012

SMAC- Platinum & Gold
Great job at the meet this weekend!

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

4 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 choice kick neg split on back
1 x 100 @ 1:45 drill/swim by 25's in M-R-S, NO FREE
After 1st set...1 x 50 kick neg split @ 1:00
After 2nd set...1 x 100 kick neg split @ 1:50
After 3rd set...1 x 150 kick neg split @ 2:40
After 4th set...1 x 200 kick neg split
The 2nd half of each neg split should get stronger by round; check HR after 4th set.

6 rounds of, descend the 250's swim back 1-3 & 4-6 to what you can:
3 x 50 pull free with snorkel @ :55 (odd sets) or :45 (even sets)
1 x 250 @ 4:00 swim backstroke, desc 1-3 & 4-6 to what you can
No additional rest between sets. Check HR immediately & OML after 6th round

With fins, finish up with...
6 times through:
2 x 25 fly pull with free kick @ :40
1 x 25 @ :40- 15m swim FAST, then drill to the end
1 x 25 swim build to FAST @ :40- same stroke as 3rd 25
1 x 50 @ 1:00- 25 FAST dolphin kick LUNGBUSTER, 25 swim FAST
No rest between sets, check HR after each 50

200 easy drill/swim by 25's after 6th set. Do an excellent job with your HW tonight, make sure you're thoroughly prepared for your final exams. Remember, we start our AM schedule next Wednesday, June 13. Have a great day!