Friday, May 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
6 x 50 @ 1:00 drill/swim dps in 4th best stroke, NO FREE

3 sets of:
(same stroke for both 75's & 100, NO FREE)
1 x 75 @ 1:20 drill/kick/drill by 25's in M-R-S
1 x 75 @ 1:20 swim build/kick/swim dps by 25's in M-R-S
1 x 100 @ 1:45 swim/kick by 50's in M-R-S
3 x 50** swim @ :55
**in 1st set, swim free br 3 with moderate neg split
in 2nd set, swim free br 3/4th best stroke by 25's
in 3rd set, swim free br 3/M-R-S by 25's
No rest between sets, check HR after 3rd set, then continue right into...

1 x 300 choice- can be pull with choice equipment, can be easy kick on back (NO BOARDS), can be swim back, can be swim free br 3/5/3/7/3/9 by 50's, can be drill/swim/kick by 50's
1:00 rest, check HR

With fins, finish up with...
20 x 25 @ :45
#1-18 are as follows:
1&2- jungle sprint with FAST underwater dolphin kick off the wall!
3- swim build to FAST
After #18...
#19 is all drill
#20 is all out FAST
200 drill = 3500 scy

Do an excellent job with your HW tonight- don't wait until after the meet to start it! Remember, open warmup tomorrow, see everybody at about 12:15 p.m. Have a great day!