Wednesday, January 4, 2012

SMAC- Platinum & Gold

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

2 sets of:
4 x 50 kick/drill by 25's breaststroke @ 1:00
1 x 200 kick negative split @ 3:30
No rest between sets; after 2nd set, continue right into...
16 x 50 swim @ :50 in sets of 4-
3- back/breast by 25's
1- breast/free by 25's
No rest between sets of 4, check HR after #16

4 sets of:
6 x 25- odds drill, evens swim build to FAST, @ :35
3 x 100 swim free br 3 (#2 is br 3/5 by 50's) @ 1:35 (@ 1:25 in even sets)
No rest between sets, check HR after last 100

Finish up with...
FLY DRILLING WITH FINS

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