Thursday, November 24, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
3 x 300 @ :20 rest
#1- 50 fist free, 50 breast kick on back
#2- 50 swim free br 3, 50 fly kick on side
#3- 50 drill NO FREE, 50 choice kick on back with 5 FAST u-d-k
:30 rest- everybody start the next set together...
3 sets of:
6 x 50 swim free with snorkel @ :55
1 x 200 swim DPS/drill by 25's in M-R-S (1st & 3rd sets, NO FREE)
:30 rest between sets, check HR after 3rd set

1 x 900 as follows:
100 backstroke- 50 drill, 50 swim with 5 FAST u-d-k throughout
50 breaststroke kick w/boards, squeeze feet together at the end of each kick
1:00 rest

With fins, finish up with:
20 x 25 @ :40
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- all drill PERFECT

If there is time, work on starts.

Enjoy your time with your families today, we all have A LOT to be thankful for! Tomorrow morning 8-10 a.m. again. Have a great day!