Thursday, February 2, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
4 x 50 drill (NO FREE)/fly kick on side by 25's @ 1:00
3 x 100- 50 ra2 la2 free drill, 50 drill in M-R-S (NO FREE) @ 1:45
12 x 75-
1&2- always swim free br 3/5/3 by 25's @ 1:10
3&4- 25 swim breaststroke (build), 50 kick with strong negative split & good u-w-k, @ 1:20
1:00 rest, check HR

8 sets of:
4 x 25 from a dive- 1/2 swim FAST 1/2 drill, break out FAST and get to 15m as quickly as you can, then drill to the end.
1 x 50 drill- same stroke as 25's @ 1:00
2 x 50 swim FAST from a dive @ 1:30 (even sets of 2 are 75's @ 2:00)
No rest between sets.
After 8th set...
1 x 600 pull with snorkel- rotate hips evenly, finish stroke completely.

With fins, finish up with...
9 x 150 @ 2:40, desc sets 1-3's to something all out smoking FAST

200 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Have a great day!