Thursday, March 10, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick choice/drill/swim dps by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim dps by 25's - NO FREE
3 x 75 as follows:
drill/kick/drill by 25's @ 1:30 in odd sets
even sets- 50 swim free br 3, 25 swim NO FREE build to strong @ 1:15
No rest between sets; check HR immediately & OML after 4th set
After 4th set, continue right into...
12 x 25 @ :45, all "jungle sprint" style, as follows:
odds- swim (2nd half is drill)
evens- kick with FAST breakout at 10 yards, then easy kick to the end
Finish up with...
1 x 400 pull free br 3/5 by 50's or with snorkel- roll hips evenly, finish stroke on both sides
200 drill = 3600 scy
Do an excellent job with your HW tonight & get excited for the meet! Have a great day!