Monday, December 5, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling
1:00 rest

3 sets of (NO FREE in 2nd set):
1 x 200- 50 fist free drill, 50 kick neg split
:20 rest
6 x 25 @ :35-
odds are 1/2 FAST 1/2 drill
evens are kick build to FAST
No rest between sets, check HR after 3rd set

With fins:
18 x 50 @ 1:20, desc 1-3's to all out FAST
odd sets of 3 are free, even sets of 3 are NO FREE- keep track of your times from FAST 50's
1:00 rest

4 sets of:
2 x 75 kick on back @ 1:15
1 x 100 kick FAST with board @ 2:00
2 x 100 kick w/boards @ 1:35
1 x 75 kick FAST for time on back
1:00 rest between sets, give me your times from the FAST 100 & 75
After 4th set...
4 x 50 easy drill/swim by 25's @ 1:00
1 x 200 kick FAST for time

200 easy drill = 5650 scy

Do an excellent job with your HW tonight & get excited about the meet. Have a great day!