Monday, November 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
1 x 50 drill @ 1:00
1 x 75 kick on back @ 1:15
1 x 50 drill @ 1:00
1 x 100 swim/kick by 50's @ 1:45- desc 1-3 to something juicy
No rest between sets, check HR after 3rd set

4 sets of:
2 x 50 back drill @ 1:00
1 x 100 swim backstroke @ 1:45- desc 1-2 & 3-4 to something FAST
No rest between sets, check HR after each 100 back

6 sets of:
3 x 100 swim free br 3 @ a given interval (likely will be 1:15 for Tommy/Joe & Jacob, 1:20 for Jenna/Alexa & 1:30 for everybody else)
1 x ---- choice, but must be FAST; choose something between 100 & 200 yards long, can be swim, swim/kick, IM, or some combination of those things, but NO DRILLING.
Keep track of your fast times so I can write them down.

With fins, finish up with...
FLY DRILLING

Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!