Thursday, January 5, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 25 kick, 25 choice fly drill, 50 drill
1:00 rest

3 sets of (2nd set can be with boards):
1 x 75 drill/swim/drill by 25's freestyle @ 1:25
1 x 25 kick FAST @ :35
1 x 50 drill/swim by 25's NO FREE @ 1:00
1 x 50 kick FAST @ 1:00
1 x 25 swim PERFECT, NO FREE @ :40
1 x 75 kick FAST @ 1:20
No rest between sets; after 3rd set, check HR, then...

2 sets of:
4 x 50 swim free br 3 @ :45
6 x 50 @ 1:00 in M-R-S as follows:
odds- drill/swim (build) by 25's
evens- 25 swim build to FAST turn, then 25 swim dps
No rest between sets, 1:00 rest after 2nd set, check HR

4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15
1 x 300 pull free br 3/5 by 50's- this will be with the snorkel if you don't hold your 2nd 50 split on the 4 x 50's
1:00 rest between sets.

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

200 easy drill before you get out. Do an excellent job with your HW tonight & be sure you have a calendar for January. Have a great day!