Tuesday, June 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
4 x 150 @ 2:45- 100 drill/swim by 25's, 50 kick easy/FAST by 25's with 5 FAST underwater dolphin kicks off of each wall; odd 150s are free, even 150's are M-R-S, NO FREE
8 x 75 @ 1:10 (or 6 @ 1:20)
odds- swim free br 3 with BIG 6 beat kick on 2nd 25
evens- swim M-R-S/free br /M-R-S by 25's
1:00 rest, check HR

6 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
100 drill @ 2:00
BROKEN 100 (from a dive):
75/:10 rest/25 in 1st & 4th sets
50/2 x 25 @ :10 rest in 2nd & 5th sets
4 x 25 all @ :10 rest in 3rd set & 6th sets.
1st set of 3 can be free; 2nd set of 3 is in M-R-S (NO FREE)
50 easy drill after Broken 100 @ 1:00 rest

Finish up with...
1 x 600 pull free with snorkel or br 3/5/7/9 by 50's
6 x 100 @ 1:30- swim free br 3/NO FREE by 50's
200 easy drill before you get out = 6200 scy
Do an excellent job preparing for your exams tonight. Make sure your parents get the entry fee info. Have a great day!