Friday, December 23, 2011
Happy Festivus!

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice breaststroke drill, by 25's
1:00 rest

4 x 50 @ 1:00- swim free br 3/fist free drill br 3- same stroke count on both
6 x 25 @ :40- offside breathing free drill
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice drill NO FREE
8 x 50 swim/kick by 25's @ :50
odds- free br 3
evens- NO FREE
1:00 rest, check HR

4 sets of:
6 x 15 yard sprints from a dive @ 1:00- drill the last 10 yards & walk back to blocks
1 x 50 swim all out FAST from a dive, add 4 x 50's together for 200 total
1:00 rest between sets

With fins,
3 x 200 swim same stroke as 50's in previous set; #3 should be FASTER than 4 x 50 add total time

Finish up with...
4 sets of (even sets go 2 x 75 of each):
1 x 75 swim backstroke @ 1:15
1 x 75 swim IM (NO FREE) @ 1:15
1 x 75 kick on back @ 1:15
No rest between sets , check HR after 4th set

200 easy drill/kick by 50's before you get out. Enjoy your weekend off & be ready to train on Monday Morning. Have a great day!