Thursday, April 21, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest
8 x 75 as follows:
2- 50 fist free drill br 3, 25 breast kick on back
2- drill/swim/drill by 25's choice NO FREE, but #2 is breaststroke
3 x 150 @ 2:20- 75 swim free br 3, 50 swim neg split choice, NO FREE, then 25 kick
1:00 rest, check HR
3 sets of:
9 x 50 kick with boards, 2 @ :55, 1 @ :45
1 x 200 kick on back negative split @ 3:40
1 x 100 swim IM, get time & desc 1-3, @ 2:00
BROKEN 100 KICK: 4 x 25 kick FAST @ :10 rest, get time
After 3rd set...
1 x 600 pull free with snorkel, or br 3/5/7 by 75's
1:00 rest
**MYSTERY SET**
...with a twist!
200 drill before you get out.
Do an excellent job with your HW tonight & enjoy your time off. Have a great day!