Tuesday, April 12, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/sneak attack breathing fly drill, by 25's
1:00 rest
6 x 50 choice drill/kick on back by 25's @ 1:00
6 sets of:
1 x 150 @ 2:20- 100 swim choice negative split, 50 kick
1 x 150 @ 2:20- 50 swim choice negative split, 100 kick
1 x 150 @ 2:20- all kick, you'll have to hustle here!
4 x 25 kick FAST w/board @ :45 (odds sets free, even sets breast) with FAST vertical dolphin kick at wall between 25's
1 x 150 swim negative split free br 3 @ 2:15
3 x 50 swim/kick by 25's, desc 1-3 to all out juicy FAST @ 1:10
No rest between sets, check HR after each set.
Easy 100 drill after last set.
Do an excellent job on your HW tonight, be sure to talk to your parents about the May 7-8 meet. Have a great day!