Friday, October 7, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 50 swim, 50 drill, 50 kick
400 reverse IM- each 100 is drill/choice by 50's
1:00 rest
3 sets of:
2 x 75- drill/swim/kick free, by 25's- build kick & 5 FAST udk, @ 1:20
2 x 50- drill/swim by 25's in M-R-S, NO FREE @ 1:00
1 x 100 swim-kick by 50's, neg split both 50's; in 2nd set, swim free br 3 w/BIG neg split
:30 rest between sets, check HR after 3rd
Starts & turns for ten minutes, then...
10:00 rest

TIME TRIALS- 2 events: 400 IM & one event of your choice (NO 50's in stroke)
After 2nd event, warmdown at least 400 yards of drilling & easy kicking before you go.


Do an excellent job with your HW this weekend & remember to bring in your interim report cards so I can see how you're doing in school. Enjoy your "SURPRISE" this weekend!