Friday, December 17, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- odd 100's are drill/kick by 50's, even 100's are IM drill
1:00 rest
16 x 50 as follows:
2- catchup free drill @ 1:00
2- drill/kick by 25's in MRS @ 1:00, NO FREE
4- swim free/MRS by 25's @ :50 (5-8), then @ :45 (13-16)
1:00 rest, check HR
3 x 300 as follows, all @ :20 rest:
1- 50 drill/kick by 25's in MRS, :10 rest, 25 swim MRS build to FAST
2- 75 swim free br 3, 25 kick build to FAST, 50 drill breast w/free kick & fly w/free kick by 25's
3- pull free br 3/7 by 50's- roll hips evenly, finish stroke
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out = 3500 scy
Get excited for the meet and remember: if you race both days, NO WORKOUT FOR YOU ON MONDAY. Have a great day!