Friday, December 2, 2011

SMAC- Platinum & Gold

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

3 sets of:
4 x 50 @ 1:00- 25 kick, 25 drill (free in 1st set; NO FREE in 2nd set; kick/swim in 3rd set @ :50)
1 x 150- 75 swim free, 75 swim IM, desc 1-3 to what you can
Check HR after each set
Speedset- modified...
16 x 25 @ 1:00 as follows:
1- 1/2 FAST 1/2 drill- from a dive
2- swim build to FAST
3- all swim FAST, from a dive
4- all drill
1:00 rest after #16, check HR

8 x BROKEN 200's as follows:
1 x 100 swim free- I'll give everybody their interval
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 Goal Pace @ :50
1 x 50 easy drill @ 1:45
Keep track of your times on the 50's- go 2 sets free, 2 set in M-R-S

After 8th 200, finish up with...
12 x 50 @ :50
2- swim strong neg split free br 3
2- swim/kick choice by 25's, NO FREE @ :50

200 easy drill before you get out. Do an excellent job with your HW tonight, don't wait until Sunday to get started! Make sure your parents have the entries & fees for the ASC meet next weekend. Have a great day!