Friday, June 1, 2012

SMAC- Platinum & Gold

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

16 x 50 as follows:
1-2, fist free drill br 3 @ 1:00
3-4, swim/kick free by 25's @ :55
5-6, choice drill in M-R-S (NO FREE) @ 1:00
7-8, swim/kick M-R-S by 25's (NO FREE) @ :55
No rest between the two sets of 8. Continue right into...
1 x 600 as follows:
100 pull free br 3/5 by 50's
50 swim dps in M-R-S, take one less stroke on 2nd 25
Check HR after the 600
1:00 rest

With fins:
24 x 25 @ :45 in sets of 4-
1&2- 1/2 swim FAST 1/2 drill
#3- all drill
#4- swim build to FAST

From mid-pool, finish up with turns- 2 back, then two open turns
Everybody does at least three starts before you go.


Do an excellent job with your HW tonight, be sure to bring plenty material to the meet so you can review for finals. Drink lots of water tonight & call if you have any difficulty getting to the meet. Have a great day!