Monday, December 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
3 x 100 @ 1:45- 50 swim free br 3, 50 choice drill in M-R-S
8 x 50 @ :55- 25 kick on back (5 FAST u-d-k), 25 swim in M-R-S, NO FREE
1 x 300 choice kick- every third 25 is FAST
1:00 rest, check HR

3 sets of:
2x{3 x 75 swim free br 3 @ 1:10 (NO FREE on 2nd 25 in 3rd set)
{1 x 125 swim free br 3 @ 1:40
After 2nd set, continue right into...
1 x 300 swim free br 3- get time, desc 1-3 to what you can (#3 should be juicy!)

Finish up with...
32 x 25 @ :40- kick FAST with fins- 2 on back, 2 with boards

200 easy drill before you go. Do an excellent job with your HW tonight & remember- the holiday schedule starts on Friday. Have a great day!