Thursday, April 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free, 75 drill/drill/kick by 25's in M-R-S, NO FREE
4 x 75 swim free br 3/M-R-S(NO FREE)/free br 3 by 25's @ 1:10
1:00 rest, check HR
6 sets of:
3 x 50 swim/kick by 25's choice @ :50
1 x 150** kick on back, desc 1-3 to all out juicy FAST @ 3:00
**with board for 2nd set of 3
1 x 100 swim BIG negative split free br 3 @ 1:30
No rest between sets, check HR after 6th set
With fins,
24 x 50 @ 1:10- swim desc 1-3 to all out FAST, then #4 is LUNGBUSTER/swim FAST by 25's
200 drill = 5600 scy
Do an excellent job with your HW tonight, remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!