Friday, April 1, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
6** x 125 @ 2:00 as follows:
50 fist free drill br 3, 75 drill/swim/kick by 25's in M-R-S, NO FREE
**4th x 125 is 5 x 25 swim @ :40, odds build to FAST, evens are jungle sprint
6th x 125 is same as 4th, only kick
1:00 rest, check HR
Platinum-
3 sets of:
3 x 150 swim backstroke @ 2:20 with 10 yard breakouts & BIG 6 beat kick on 2nd 50
1 x 350 swim IM as follows:
150 IM (NO FREE), then 25 kick FAST, 2x- descend 1-3 to something juicy!
1:00 rest between sets, check HR after each set
Gold-
9 sets of:
4 x 25 @ :40-
odds are build to FAST
evens are jungle sprint- #2 is kick
1 x 75 @ 1:20 swim, build each 25 & desc 1-3's
2 x 25 kick FAST @ :40
No rest between sets; check HR after each 75

**BUCKET OF BALLS!!

Do an excellent job with your HW this weekend, be sure to bring in your Report Card so I can see how you're doing in school. Sunday at 4:00 p.m. Have a great day!