Wednesday, December 7, 2011

SMAC- Platinum

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

3 x 75 @ 1:20- 50 fist free, 25 breast kick on back
3 x 25 kick build to FAST @ :40
3 x 75 @ 1:15- 25 swim free br 3, 50 drill choice NO FREE
3 x 25 jungle sprint @ :40- same stroke as drilled on 75's above
3 x 75 @ 1:10- swim free br 3/NO FREE/free br 3by 25's
9 x 50 swim/kick by 25's NO FREE, desc 1-3's to what you can @ 1:00/:55/:50, by sets of 3
1:00 rest, check HR

PACE SET- 4 x 100/600 (let's talk about the 600...)
1:00 rest
3 x 300 kick desc 1-3 @ :20 rest, 5 FAST u-d-k throughout
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the (every so often) usual set...

200 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!