Tuesday, December 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 1/2 ra 1/2 la backstroke drill
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim free/M-R-S (NO FREE) @ :55
3 x 100 @ 1:50- 50 swim free/M-R-S by 25's, 50 kick neg split
4 x 50 kick choice on back @ :50 (some @ :55)- 5 FAST u-d-k off each wall!
1:00 rest, check HR

4 sets of:
3 x 150, all @ 3:00
#1- swim neg split if backstroke, or M-R-S/free by 25's, build the 25's M-R-S to FAST
#2- 100 as above (neg split or 25/25), :10 rest, then 50 swim FAST
#3- 50 drill @ 1:15, then 2 x 50 swim FAST @ :10 rest
1 x 300 pull free br 3/5 by 50's after 3rd 150 in each set
1:00 rest between sets.

Finish up with...
Platinum- 3 x 300 kick @ :20 rest, neg split & desc 1-3 to something juicy!
Gold- 1 x 75 swim IM (NO FREE) @ 1:15, then 3 x 25 kick FAST @ :40- repeat that until 6 p.m.

200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you know the warmup times for this weekend- then tell your parents. Get excited for the meet, have a great day!