Friday, August 10, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- go 4 x 100 reverse IM drill
1:00 rest

3 sets of:
2 x 125- 50 fist free drill br 3 the whole 50, 75 drill/swim/drill by 25's NO FREE (different stroke for each set; 2nd set this 75 is free) @ 2:15
3 x 50- swim/kick by 25's- same stroke as the last 75 of the 125's above, @ :50 (1st set @ :55)
2 x 100 kick choice- 1st set @ 1:45; 2nd set @ 1:35; 3rd set @ 1:30
No rest between sets, check HR after 3rd set, then :30 rest & continue right into...
1 x 400 kick as follows:
100- 25 FAST, 75 moderate
100- 50 FAST, 50 moderate
100- 75 FAST, 25 moderate
100- all FAST
1:00 rest, check HR again

Finish up with...
16 x 100 swim free as follows
1-4, swim 50 free br 3, 50 NO FREE @ 1:35
5-8, swim STRONG negative split free br 3 @ 1:25
9-12, swim 50 free br 3, 50 NO FREE @ 1:35
13-16, swim STRONG negative split free br 3 @ 1:20
1:00 rest, check HR

100 easy drill before you get out. Enjoy the weekend off, do your drylands on Sunday & we'll pick it up in the pool on Monday. Glad you've got your classes. Have a great day!




Thursday, August 9, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 100@ :10 rest-
odds- drill/swim by 25's NO FREE
evens- kick choice negative split, desc 1-3 to what you can
3 sets of:
1 x 400- 200 IM drill/swim by 25's, then 200 swim neg split free or back
:10 rest
1 x 200 kick BIG negative split (desc total time 1-3 to something juicy)
:10 rest
3 x 100 swim/kick by 50's- all 3 are same stroke, but change strokes from set to set
1st set @ 1:35, desc if you can
2nd set @ 1:45, desc 1-3
3rd set @ 2:00, desc 1-3 to all out smoking FAST!
No rest between sets, check HR after last 100 in each set

Finish up with...
8 x 50 @ :45-
odds- swim free/NO FREE by 25's
evens- swim/kick choice by 25's
100 easy choice drill = 4600 scy

Drink plenty of water today, hope your meeting at CSM goes well. Have a great day!