Monday Morning, January 10, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ :10 rest- offside breathing free drill
1 x 400- 50 swim free br 3 or 4/2 (sprinters), then 50 kick negative split
4 x 25 @ :40 "blow it out the back" fly drill
4 x 100 @ 1:45- 25 swim fly, then 75 swim/kick/swim by 25's- NO FREE on the last 75 on odd 100's
1:00 rest, check HR

Platinum- pace set, pull can be with paddles

Gold-
3 sets of:
8 x 15m sprints from a dive
1 x 300 pull free w/choice equipment- if not using snorkel, br 4/2
1:00 rest between sets.

200 easy drill before you get out. Do an excellent job in school today, get excited for the meet next weekend. Have a great day!