Friday, January 7, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice by 25's
1:00 rest
9 x 50 @ 1:00- one each of drill, swim (same stroke as drill) & kick, desc the kick
3 sets of:
2 x 100 drill/kick by 50's @ 1:45 in MRS
1 x 75 swim @ 1:15- MRS/free br 3/MRS by 25's
No rest between sets, add 1 x 75 to each set, desc 1-2 & 1-3 to what you can
Check HR after 3rd set
Get ready...
18 x 150 @ 3:00 in 3 sets of 6:
1-3 swim, descend to all out FAST
4- all drill
5- BROKEN: 3 x 50 swim FAST @ :10 rest
6- swim STRONG negative split
All the same stroke for an entire set of 6, switch strokes after 6.
Warmdown with...
1 x 400 drill/kick by 50's
Enjoy the weekend off, hopefully you all can come to breakfast and the college meet tomorrow. Have a great day!