Monday, January 30, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 drill/swim free @ 1:00 by 25's
4 x 50 kick free on back/drill NO FREE by 25's @ :55
4 x 50 swim/kick NO FREE by 25's @ :50
1 x 300 swim free/NO FREE/kick choice by 25's, desc the 75's 1-2's
1:00 rest
With fins:
24 x 25 @ 1
:40-
odds- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
#4- LUNGBUSTER!
1:00 rest

GOLD-
4 sets of:
4 x 50 swim IM order by 25's @ :50
2 x 125 swim free br 3 @ 1:40 (3rd set @ 1:35; 4th set @ 1:30)
3 x 75 swim IM (NO FREE) @ 1:20 desc 1-3 to what you can- #3 should be JUICY!
No rest between sets, check HR after last IM in each set.

PLATINUM-
3 sets of:
3 x 150 swim backstroke @ :20 rest, desc 1-3 to what you can
1 x 600 swim free w/snorkel, desc 1-3 to FAST
1:00 rest between sets, check HR after each 600

200 easy drill/kick by 50's before you get out. Remember to bring in your report cards so I can see how you're doing in school. Have a great day!