Wednesday, February 15, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice breaststroke drill
6 x 25 @ :40-
odds- kick choice on back with 5 FAST u-d-k
evens- fly pull with free kick- lift & drop chin in one motion
4 x 75 swim fly/free/breast, by 25's @ 1:20 (@ 1:10 in 2nd set)
No rest between sets, check HR after 2nd set

1 time through:
12 x 100 free br 3, 2 @ 1:15, 1 @ 1:05
8 x 50 kick choice @ :55- 5 FAST u-d-k off each wall
12 x 75 swim-
2 IM (NO FREE) @ 1:10
1- choice (free or back) @ :55
8 x 50 kick choice @ :50, odds can be with board
1 x 600 kick- 100 neg split on back, 50 FAST with boards
1:00 rest, check HR

200 easy drill after 600 kick = 6000 scy. Do an excellent job with your HW tonight. Drylands tomorrow at 5:30 a.m. Have a great day!