Wednesday, December 1, 2010

SMAC- Platinum & Gold
Quick team meeting before we start today

600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
18 x 25 @ :40 as follows:
3- choice drill in 4th best stroke (NO FREE)
3- kick on back desc 1-3 to something juicy (dolphin kick off the wall is always FAST)
No rest between sets of 6; after #18, check HR, then...
1 x 400 - 50 swim neg split choice, 25 kick choice, 25 skulling choice
1:00 rest
With fins...
18 x 25 @ :45 as follows:
1- choice fly drill
2- swim fly build to FAST
3- FAST dolphin kick LUNGBUSTER!!
1:00 rest- take off fins
24 x 50 @ :50 (or :55) as follows:
2- swim neg split free br 3
1- swim free/NO FREE by 25's
2- swim neg split free br 3
1- swim/kick choice by 25's
No rest between sets of 6; check HR after #24
Finish up with...
300- drill/kick by 50's
3800 scy.
Do an excellent job on your HW tonight & be ready for workout tomorrow. Have a great day!