Friday, November 19, 2010

SMAC- Platinum & Gold
I can't wait for the meet this weekend! Be on deck by 12:50 p.m. tomorrow!

600/400 swim freestyle
400 reverse IM- drill/drill/kick fly on side/choice skulling by 25's
1:00 rest
4 x 75 @ 1:20- 50 choice free drill, 25 breast pull w/free kick
6 x 100 @ 1:45- 50 swim neg split free br 3, 50 drill/swim by 25's in main race stroke NO FREE
4 x 75 @ 1:45- 25 breast kick on back, 25 choice drill, :10 rest, 25 swim (same stroke as previous 25 drill) build to FAST
1:00 rest, check HR
8 x 25 @ :45 jungle sprints as follows:
odds- swim MRS
evens- kick choice
1 x 600 as follows-
200 br 3/5/7/9 by 50's
100 choice
1:00 rest
4 x 25 from a dive
Continue to work on starts
200 easy drill = 3300 scy
Eat well tonight, stretch if you can & get to sleep as early as possible. See you at the meet!