Tuesday, October 4, 2011

SMAC- Platinum & Gold

600/400 freestyle- each 100 is 50 drill, 50 kick
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 250 @ :20 rest- odd 50's choice drill in M-R-S, even 50's are ra2 la2 free drill
1 x 200 swim/kick by 25's- build 25 kick to FAST
1:00 rest

4 sets of:
4 x 50 kick @ :55
1 x 50 swim easy/FAST in M-R-S (NO FREE) @ 1:00
4 x 50 kick @ :50
1 x 100 swim easy/FAST free by 50's @ 1:45
4 x 50 kick @ :50
1 x 150 swim IM (NO FREE)- each 50 is easy/FAST by 25's
4 x 50 swim/kick by 25's @ :55
1 x 75 kick all out FAST for time- get time for each 75, check HR
1:00 rest between sets.

MYSTERY SET

200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Friday's time trials. Have a great day!