Monday Morning, April 18, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
4 sets of:
1 x 75 @ 1:20- kick/drill/kick by 25's
1 x 100 @ 1:40- 25 drill, 50 swim neg split, 25 drill, same stroke as 75 above
No rest between sets.
With fins, 4 sets of:
6 x 25 @ :35
1- jungle sprint
2- swim build to FAST
3- all out swim FAST, get time- add #'s 3 & 6 together
:30 rest
1 x 50 all out FAST- LUNGBUSTER/swim by 25's, how close can you get to your 2 x 25's add-up time?
1:00 rest between sets.
Finish up with...
1 x 1200 pull- snorkel/NO SNORKEL/snorkel by 400's, descend the 3 x 400's to what you can...can you be under 5:00 for the 3rd 400?
300 easy drill/kick by 50's = 4000scy
Do an excellent job in school today- eat well & drink lots of water. Have a great day!