Monday, March 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
18 x 50 as follows:
3- drill/kick by 25's (1st set free; last two sets, NO FREE) @ 1:00
3- swim neg split free br 3 (swim free/NO FREE in 2nd set; swim/kick choice in 3rd set) @ :50
1:00 rest, check HR
9 x 5-minute swims @ 6:00, desc 1-3 to what you can (middle set of 3 is kick); 3rd one of each set of 3 should be JUICY!
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45 - the usual
200 easy drill before you get out.
Do an excellent job with your HW tonight. Get excited for the meet next weekend, have a great day!