Friday Morning, November 26, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
18 x 50 as follows:
1-2: catchup free drill @ 1:00
3-6: swim/kick free by 25's @ :55
7-9: choice drill in MRS @ 1:00
10-12: swim MRS (NO FREE)/free by 25's @ :50
13-14: choice drill @ 1:00
15-18: swim/kick by 25's (same stroke as 50's drill @ #13&14) @ :50
1:00 rest, check HR
Platinum:
6 sets of:
4 x 50 swim at 200 GP @ 1:15 (3 sets back, 3 sets free)
1 x 150 swim (same stroke as 50's GP), desc the 3 x 50 to FASTER than 200 GP
1 x 150 drill/kick by 25's
1:00 rest between sets.
Gold:
4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time (MRS) @ 1:15
1 x 150 swim STRONG neg split free br 3 (Jacob go backstroke)
1 x 200 drill/kick by 50's
1:00 rest between sets
Everybody finish up with...
1 x 1200 kick choice, BIG neg split on each 200 (some 200's but not more than 3, can be with a board)
Do some HW this weekend, enjoy the time with your families & have a great day! Sunday at 4:00 p.m.