Friday, October 29, 2010

SMAC- Platinum & Gold

600/400- the IM is swim/drill/drill/fly kick on side by 25's
1:00 rest
6 x 75 @ 1:20- 25 choice free drill, 50 drill/swim breast or fly
4 x 125 @ 2:00- reverse "slide" IM- I'll explain...
3 x 250 @ :20 rest as follows:
0dd 50's are kick easy/FAST by 25's
even 50's are swim negative split in m-r-s
1:00 rest, check HR
24 x 100 as follows (I'll give out the intervals to each lane):
3- swim/kick by 50's @ tight interval
3- @ 2:30 swim/kick by 50's descend 1-3 to all out smoking FAST
Check HR after #6 in each round
100 easy
1:00 rest
MYSTERY SET for both groups!
200 easy drill before you get out.
NO MOCK MEET THIS WEEKEND.
Look over meet entries before you go.
Do an excellent job with your HW tonight, don't wait until Sunday to start it. Have a great day!