Thursday, May 26, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly pull with free kick, by 25's
1:00 rest
3 sets of:
2 x 50 drill @ 1:00 (fist free in odd sets; choice in M-R-S in 2nd set)
2 x 50 swim free/NO FREE, by 25's @ :55
2 x 50 swim/kick choice by 25's @ :50
1 x 150 @ 2:30, swim free/kick/swim in M-R-S, by 50's, desc 1-3
No rest between sets, check HR after 3rd set.

6 x 550 as follows:
Odd sets, all @ 9:00
1 x 300 swim neg split free br 3 (or 200)
1 x 150 kick on back, desc 1-3
:20 rest
BROKEN 100 KICK- 4 x 25 kick FAST @ :10 rest w/boards

Even sets, also @ 9:00
1 x 300 swim neg split back
4 x 50 kick FAST w/boards @ :10 rest
:20 rest
1 x 50 swim FAST in M-R-S, FAD

Finish up with...
18 x 50 as follows:
3- swim free br 3/5 by 25's @ :55
3- swim/kick in M-R-S @ :55

100 easy drill before you get out. Do an excellent job with your HW and be sure to spend some time reviewing for your final exams. Have a great day!