Tuesday, November 30, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick breast on back/6 kicks 1 stroke backstroke by 25's
1:00 rest
8 x 50 choice drill/kick by 25's @ 1:00 - 2 free, 2 breast or fly
1:00 rest
4 sets of:
3 x 50 @ :55 swim/kick by 25's IM order by set
1 x 200 choice kick negative split @ 3:45
5 x 100 swim free br 3 negative split, except #3 & 5 are free/MRS by 50's @ 1:25/1:20/1:25/1:15 Jenna; Gold go odd sets @ 1:35, even sets @ 1:25 (1:45 & 1:35)
4 x 75 @ 1:15 (1:20 Gold) 50 swim, 25 kick - 4th set NO FREE
1:00 rest after 1st & 3rd set, check HR
Jenna- finish up with...
1 x 1200 pull w/snorkel & buoy & paddles as follows:
200 No paddles/50 paddles-150 no paddles/100 paddles-100 no paddles/150 paddles-50 no paddles/200 with paddles/200 no paddles
Do an excellent job with your HW tonight, be sure to remind your parents about the meet. Have a great day!