Wednesday, January 11, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill/fly kick on side/drill/drill by 25's
1:00 rest

6 x 125 @ 2:15 as follows:
odds- 50 SLOW ra2 la2 free drill, 75 kick/drill/kick by 25's NO FREE
evens- 50 swim mod neg split free br 3/5 by 25's, 75 kick/swim/kick by 25's NO FREE, same stroke as last 75 in odd 125's
1:00 rest

5 sets of:
4* x 50 @ :55- 2 are swim free br 3, 2 are swim free/4th best stroke by 25's
1 x 300 @ 5:00- 50 kick on back w/5 FAST u-d-k, then 50 drill/swim by 25's in 4th best stroke
*- in 2nd set, go 8 x 50; in 3rd set go 12 x 50; in 4th set go 8 x 50; in 5th set go 4 x 50
No rest between sets, check HR after 5th set

With fins, finish up with...
16 x 25 @ :40
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
#4 is LUNGBUSTER!

200 easy drill before you get out. Do an excellent job on your HW tonight & remind your parents about the am workout on Friday and next Monday. Have a great day!