Friday, October 21, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- 50 drill, 50 swim
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3 by 25's- count strokes on each length
6 x 75 @ 1:30- 25 swim free br 3, 25 drill choice in M-R-S (NO FREE), 25 breast kick on back
3 x 100 @ 1:50 in M-R-S (NO FREE), each 100 is drill/swim/drill/kick by 25's- build your kick on the 25 swim
1 x 300 swim as follows-
50 swim free br 3, 50 swim dps in M-R-S, descend stroke count by 25's- 3 times through
10 x 25 @ :40 as follows:
odds*- jungle sprint swim
evens*- kick on back 1/2 FAST 1/2 easy, 5 FAST u-d-k off the wall
* except...#'s 3, 5 & 7 are swim build to FAST
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :45- the usual "once in a while" sets of 4.
Starts & turns before you go.
Get excited for the meet & remember to bring homework so you can do some between events. NO WORKOUT FOR ANYBODY ON MONDAY, regular workout schedule resumes on Tuesday at 4 p.m. Have a great day!