Wednesday, February 1, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM- odds drill, evens are swim
1:00 rest

With fins:
Fly drilling
1:00 rest, take fins off

3 sets of:
6 x 50 as follows:
1-3, swim/kick free @ :55 (#2 is swim neg split free)
4&5- fly drill/kick by 25's @ 1:00
#6- swim fly/kick by 25's @ :55
1 x 400 pull free w/snorkel, desc 1-3 to what you can
1:00 rest between sets, check HR after each 400

12 x 75 @ 1:20 as follows:
1&2- swim back/breast/free by 25's
#3- swim free br 3/5/3 by 25's
#4- kick on back
No rest between sets of 4, check HR after #12

With fins, finish up with...
24 x 25 @ :45- the (almost) usual sets of 4

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