Friday, January 6, 2012

SMAC- Platinum & Gold

600/400 freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
1 x 600 as follows:
25 skulling
50 choice kick neg split
75 drill/swim/drill by 25's NO FREE
4 times through, then...
12 x 50 @ :50
2- swim free/NO FREE by 25's
2- swim/kick by 25's NO FREE
1:00 rest, check HR

6 sets of:
25 FAST @ 1:00
50 FAST @ 2:00
75 FAST- get time & go right into...
1 x 100 drill/swim by 25's
1:00 rest between sets
3 sets kick (75 on back, 25 & 50 with board)
3 sets swim in M-R-S

Finish up with...
1 x 800 kick as follows- 25 FAST, 25 moderate
odd 100's with boards
even 100's on back

200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend & don't wait until Sunday Night to get started. Have a great day!