Sunday, November 28, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/snow angel fly drill/choice skulling by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:30 dr-k-dr by 25's in main race stroke NO FREE
2 x 25 jungle sprints KICK @ :35
No rest between sets. Check HR after 3rd set
32 x 100 @ 2:00 as follows:
1- 50 swim/50 kick choice, neg split each 50 (br 3 on free)
2&3- kick desc 1-2, #2 is all out FAST
4- 50 swim FAST, 50 drill- all in MRS, NO FREE
1:00 rest after #32, check HR
Finish up with...
Platinum-
4 x 400 @ 5:45 swim neg split free br 3, 2nd 200 under 2:30 or it doesn't count
Gold-
1 x 900 pull as follows:
300- br 3/5 by 50's
300- br 3/7 by 50's
300 br 3/9 by 50's
200 easy drill before you get out. Ask if you have any questions about the meet. Make sure you're ready for the week ahead at school. Tomorrow morning at 5:30 a.m. Have a great day!