Monday, June 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice breaststroke drill, by 25's
1:00 rest
4 sets of:
2 x 50 drill free/NO FREE OR BACK by 25's @ 1:00
2 x 50 kick on back- @ :55 in odd sets; @ 1:05 in even sets, desc 1-2 to what you can
No rest between sets, check HR after 4th set
6 sets of:
2 x 100 @ 1:45- 75 swim IM (NO FREE), 25 kick FAST free on back; desc the 75 IM 1-2 to what you can
1 x 300 swim free br 3 @ 4:30- desc the 300's 1-3 & 4-6 to what you can; #'s 3 & 6 should be juicy!
No rest between sets.
Finish up with...
PLATINUM- pace set from yesterday

GOLD- 24 x 25's with fins @ :45- the usual

Do an excellent job with your exams this week- eat well, drink lots of water and get to sleep as early as possible. Have a great day!