Friday, March 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 125 @ 2:15 as follows:
odds- 50 choice free drill br 3, 75 drill/kick/drill by 25's in M-R-S
evens- 50 swim free br 3- build kick on 2nd 25, 75 swim/drill/swim by 25's in M-R-S
16 x 50 as follows:
1-4 free neg split br 3 @ :50 (or :55)
5-8 free/M-R-S by 25's @ :50 (or :55)
9-12 swim/kick in M-R-S by 25's @ :50 (or :55)
13-16 swim free br 3 @ :45
1:00 rest, check HR immediately & OML
6 sets of, all @ 7:00-
BROKEN 100 from a dive: 75 swim FAST, :10 rest, 25 swim FAST- all @ 3:00
1 x 50 kick FAST
100 drill, same stroke as the 100 swim
After 3 rounds...
MYSTERY SET
Finish up with...
1 x 800 pull anyway you'd like- 8 x 100, 4 x 200, 2 x 400, all @ :15, br 3/5/7/9 by 50's if not using snorkel; be sure to roll your hips evenly, finish your stroke
200 drill = 5250 scy
Do an excellent job with your HW this weekend, get excited for the meet. Be sure to give your parents the March calendar. Have a great day!