Friday, May 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/2 kicks 1 pull breaststroke/drill/fly kick on side, by 25's
1:00 rest
2 sets of:
3 x 50 @ 1:00- ra2 la2 free (drill/kick in M-R-S, NO FREE in 2nd set)
1 x 300 @ 5:00- 100 swim neg split free br 3/5 by 50's, 100 kick neg split on back, 100 swim neg split in M-R-S, NO FREE
No rest between sets, check HR after 2nd set
3 sets of:
2 x 175 as follows:
4 x 25 jungle sprints @ :40
1 x 75 kick FAST for time @ 1:45
After 2nd time through, continue right into...
2 x 200 kick descend 1-2 @ 4:00- 2nd set with boards, others on back with 5 underwater dolphin kicks off of each wall!
1 x 400 @ 6:00 swim free or back (all 3 sets the same stroke) with BIG negative split & descend total time 1-3 to something juicy!
Check HR after each 400
With fins, finish up with...
12 x 150 descend 1-3's to all out FAST @ 2:40
1 set of 3 swim free; 1 set swim M-R-S; 1 set kick on back; 1 set choice swim
200 drill after #12
5450 scy
Do an excellent job with your HW this weekend, make sure you're reviewing for your Final Exams NOW so you're not cramming in June. Remember, NO WORKOUT this Sunday, I'll be at a meet. Regular workout on Monday. Have a great day!