Sunday, July 29, 2012

SMAC- Platinum & Gold

400/300 swim freestyle
400/200 reverse IM- each 100 (or 50) is drill/kick by 25's
1:00 rest

8 x 75 @ 1:30-
odds- drill/swim/drill by 25's, NO FREE
evens- swim 50 free br 3, 25 NO FREE (same stroke as odd 75's)
1:00 rest

6 x 500 as follows, all @ :20 rest

odds- 200 swim STRONG neg split, 50 kick FAST with boards
evens- 200 kick on back with STRONG negative split, 50 swim FAST, NO FREE
Check HR after each 500
1:00 rest after #6

Finish up with...
18 x 25 kick with boards @ :45- 2 choice, 1 breaststroke- all FAST
100 easy drill before you get out.

Drylands for Gold, then meeting at 6:30 to review next year's meet schedule. Mon-Tue-Wed this week, all at 8:00 a.m., then we have the State Meet and then our break! Have a great day!