Friday, February 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/kick/drill by 25's
1:00 rest
6 x 125 @ 2:10
odds- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in M-R-S, NO FREE
evens- 50 kick choice, 75 swim free/M-R-S/free by 25's
1:00 rest
3 sets of:
4 x 50 @ :55- 25 swim build to a FAST turns, then 25 drill in same stroke (NO FREE in 2nd & 3rd sets)
1 x 200 @ 3:15- 100 swim free br 3 neg split, 50 kick choice, 50 swim NO FREE
1 x 200 @ 3:15- 100 swim back, 100 swim IM (desc the 100 IM 1-3)
1 x 600 swim free or back- get time on #1, desc from there to something strong
1:00 rest between sets., check HR
Finish up with...
24 x 50 @ 1:00 as follows:
1- drill/kick by 25's
2- kick moderate
3- kick all out FAST for time
200 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!