Thursday Morning, January 20, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is skulling/kick/drill/swim by 25's
1:00 rest
2 x 100 @ 1:45- drill/swim freestyle by 25's
6 x 25 @ :40 kick- odds are jungle sprints, evens are build to FAST
3 x 100 @ 1:45- 50 swim free br 3 with moderate negative split, 50 drill/swim by 25's NO FREE
6 x 25 @ :40 as above, only swimming, not kicking
1 x 200 swim/kick by 50's, each 50 is STRONG negative split - 2nd 100 is NO FREE
1:00 rest, check HR immediately & OML
SPEEDSET- Jenna, 2 sets; Gold- all four sets
1:00 rest
Platinum-
Finish up with...
3 x 400 @ :20 rest- #1&2 are pull (different equipment on #2); #3 is drill/kick by 50's
That's all; tonight will be all easy drilling & some light kicking, then a fin set.
Gold-
After 4th round of the Speedset, warmdown with...
1 x 400 drill/kick by 50's
Do an excellent job in school today, get excited for the meet. Have a great day!