Tuesday, January 31, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
1 x 300 @ 5:00- 50 fist free br 3, 25 choice drill NO FREE
6 x 50 drill/kick by 25's NO FREE by 25's @ 1:00
1 x 300 @ 4:30- swim free/NO FREE by 25's, desc the 50's 1-3 & 4-6
8 x 25 @ :40-
odds- 1/2 swim FAST 1/2 drill
evens- swim dist per stroke
1:00 rest, check HR

4 sets of:
2 x 50 drill/swim dps by 25's in M-R-S @ 1:10
BROKEN 100: 50 swim/25 kick/25 swim, all @ :10 rest
1 x 200 drill/breast kick on back by 25's
1:00 rest
BROKEN 100: 25 swim/50 swim/25 kick, all @ :10 rest
1 x 300- drill/swim/kick by 25's
1:00 rest between sets.

Finish up with...
1 x 600 pull free br 3/5/3/7 by 50's

Do an excellent job with your HW tonight and be sure to bring in your report cards so I can see how you're doing in school. Remember, workout tomorrow is from 8-10 a.m. Have a great day!