Tuesday, January 3, 2012

SMAC- Platinum & Gold

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

16 x 75 in sets of 4 as follows:
1-4: 50 ra2 la2 free drill, 25 fly kick on side @ 1:25
5-8: swim free br 3/5/3 by 25's @ 1:10
9-12: 50 drill in M-R-S (NO FREE), 25 kick FAST on back @ 1:25
13-16: swim free br 3/M-R-S(NO FREE)/free br 3 by 25's @ 1:10
1:00 rest, check HR

3 sets of:
6 x 100 @ 1:40 (2nd set @ 1:50; 3rd set @ 2:00)
odds, swim/kick by 50's
evens- 75 kick FAST, :10 rest, 25 swim FAST- get time for total 100
1 x 300 swim free br 3, desc 1-3 to something juicy!
1:00 rest between sets, check HR

With fins, finish up with:
24 x 50 @ 1:00- odds are drill, evens are swim FAST- target your best 50 scy time or faster on the even 50's

200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to tell your parents I need to know about the CBAC meet by tomorrow at noon. Have a great day!