Friday, April 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick build to FAST
1:00 rest
2 sets of:
8 x 25 @ :40
odds- breast pull w/free kick
evens- jungle sprint in 4th best stroke, NO FREE
1 x 150 @ 2:45-
50 1/2 ra 1/2 la back
50 swim neg split back
50 kick breast with boards, mod/FAST by 25's
1 x 250 - 100 swim free, 100 swim IM, 50 swim in 4th best stroke, NO FREE, desc 1-2 to what you can
:30 rest between sets, check HR
After 2nd set...
3 sets of:
6 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 swim free br 3, descend 1-3 to all out FAST for time, should be juicy!
1:00 rest after 3rd set, then...

BUCKET OF BALLS...with a twist

200 drill before you go. Do an excellent job with your HW tonight, don't wait until Sunday to start it. Have a great day!