Sunday, March 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 breast kick on back, 25 choice breaststroke drill
1:00 rest
With fins, 6 sets of:
1 x 25 choice fly drill
1 x 25 swim fly build to FAST
1 x 25 kick - odd sets, jungle sprint kick with 10 yard breakouts; even sets, LUNGBUSTER!
All @ :40
After last set, check HR & take off fins
3 x 200 @ :15 rest- 50 free swim br 3 with mod neg split, then 50 drill/swim by 25's in M-R-S
9 x 50 swim as follows:
1- free neg split br 3 @ :50
2- free/NO FREE @ :50
3- swim/kick choice by 25's @ :50
1:00 rest, check HR
3 sets of:
4 x 25 kick @ :40- odd sets with boards; 1st set jungle sprint kick; 2nd set on back with 10 yard breakouts, build to FAST; 3rd set with board all out FAST
1 x 150 swim neg split free br 3 @ 2:15 (one set, this 150 can be backstroke)
With fins, finish up with...
24 x 25 @ :40- the usual
200 easy drill = 4050 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!