Wednesday, March 9, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 2 kicks 1 breast pull drill
1:00 rest
2 sets of, all @ :15 rest
1 x 300- 50 choice free drill, 50 choice drill in M-R-S, NO FREE
1 x 200- swim free br 3/kick by 50's- 10 yard breakouts on the kick
1 x 100- drill/swim dps by 25's in M-R-S
Only :15 rest between sets; after 2nd set...
6 x 25 @ :40
odds- jungle sprints; evens- kick build to FAST
15 x 50 as follows:
1- swim/kick by 25's @ :55
2- swim free br 3/NO FREE by 25's @ :50
3- swim mod neg split free br 3 @ :45
1:00 rest, check HR
SPEEDSET- just 2 sets
200 drill = 3700 scy
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!