Monday, May 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest
With fins,
Fly drilling (with Silver)
1:00 rest, take fins off
6 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:00 (@ :55 in even sets)
1 x 75 drill/swim drill by 25's fly
1 x 50 swim/kick fly by 25's @ :55- get time, desc 1-2's
No rest between sets, check HR after even sets.
After 6th set, 1:00 rest
6 x 75 kick desc 1-3/4-6 @ 1:40 to all out FAST for time
1:00 rest

MYSTERY SET

Finish up with...
1 x 400 as follows- 50 drill, 50 kick
Do an excellent job on your HW today, make sure you're studying for finals a little bit each night. Don't get sunburned today. Have a great day!