Wednesday, November 2, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest
3 sets of:
4 x 50 @ 1:00- swim free br 3, fist free br 3 by 25's, count strokes
1 x 200 drill/kick by 25's in M-R-S (NO FREE) @ 3:45
6 x 25 @ :40-
odds- swim dps in M-R-S (same stroke as above)
evens- kick choice, but with 5 FAST u-d-k & explosive breakout on each
3 x 50 swim/kick free br 3 @ :55 (5 x 50 in 2nd set; 7 x 50 in 3rd set)
No rest between sets, check HR after 3rd set
With fins,
Fly/breast drilling
1:00 rest, put fins away
MYSTERY SET
200 easy drill/kick by 50's
Do an excellent job with your HW tonight, remind your parents about the entry fees and the November schedule changes. Have a great day!