Tuesday, December 27, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle
400 reverse IM- each 50 is 1/2 drill, 1/2 kick
1:00 rest

12 x 50 @ 1:10 as follows:
1- 1/2 drill 1/2 swim free
2- 1/2 drill 1/2 swim NO FREE
3- all kick build to FAST at 25 & 50 meters
8 x 50 @ 1:00, 1/2 swim, 1/2 kick-
odds- free br 3
evens- NO FREE
3 x 300 @ :20 rest
1- pull free br 3/5 by 50's
2- swim backstroke
3- pull free br 3/5/7 by 50's
1:00 rest, check HR

4 sets of:
1 x 100 swim free br 3 @ 1:40
4 x 25 swim @ :40- 1/2 swim FAST, 1/2 drill
1 x 100 swim free br 3 @ 1:40
4 x 25 kick FAST @ :40
No rest between sets, check HR after 4th set

200 easy drill/kick by 50's before you get out. Do some HW today, don't wait until next year to get it all done. Tomorrow morning at 8 a.m. Have a great day!