Wednesday, March 2, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/fly kick on side/swim, by 25's
1:00 rest
3 sets of:
3 x 100 @ 1:50- ra2 la2 free, choice drill in M-R-S - by 50's
1 x 200 @ 3:45 swim/kick by 25's with 10 yard breakouts on the kick, 50 free, 50 M-R-S
2 x 50 @ :55 swim IM order by 25's- fly/back, then back/breast
No rest between sets, check HR after 3rd set.
2 sets of:
6 x 75 swim choice @ 1:10- if free, br 3
1 x 300 swim moderate free br 3 @ 4:45
1 x 250 as follows-
odd 50's- drill/swim M-R-S (NO FREE), by 25's
even 50's- kick choice on back with FAST underwater dolphin kick to 10 yards, then moderate kick to the end
1:00 rest between sets, check HR immediately after each set & OML
With fins, finish up with:
24 x 25 @ :40- the usual sets of 4
200 easy drill = 5600 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!