Thursday, January 20, 2011

SMAC- Platinum (and anybody racing on Friday at the meet)

600 swim freestyle
400 reverse IM drill - each 10 is drill/drill/swim/choice breaststroke drill by 25's
1:00 rest
3 x 200 @ :20 rest- 50 offside breathing free drill, 50 choice drill in MRS, NO FREE
12 x 75 as follows (2 sets of 6):
2- 25 choice kick on back or side, 50 drill in MRS @ 1:30
2- swim free br 3 @ 1:10
2- 25 swim dps in MRS, 25 drill in MRS, :10 rest, 25 swim in MRS build to FAST finish, @ 1:45
1:00 rest, check HR
18 x 50 @ :55 as follows (3 sets of 6):
1-2 swim free br 3
3- swim free/NO FREE by 25's
4-5 swim free br 3
6- swim/kick by 25's
1:00 rest after #18, check HR immediately & OML
With fins, finish up with...
24 x 25 @ :45- the usual sets of 4.
200 easy drill after last 25 = 4200 scy.
Do an excellent job with your HW tonight & get excited for the meet. See you at the pool by 4:30 p.m. Have a great day!