Tuesday, February 7, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM-each 100 is kick/drill/drill/breast pull with free kick drill, by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
odds- 50 ra2 la2 free drill, 50 drill/swim NO FREE
#2- 50 swim free br 3/5 by 25, then 50 kick neg split- desc the 100's 1-3 to what you can
1:00 rest, check HR

With fins:
30 x 25 @ :40 as follows:
1&3- drill
2&4- FAST
#5- LUNGBUSTER!
1:00 rest

12 sets of:
2 x 50 kick negative split on back @ :55
1 x 75 @ 2:00 kick all out FAST for time- a barbarian effort here!
No rest between sets; after 4th & 8th sets, 1 x 150 drill/swim IM (NO FREE) by 25's

Finish up with...
12 x 100 as follows:
odds- swim free br 3, except 3rd 25 is kick on back
evens- 50 swim, 50 kick- NO FREE
I'll give everybody their intervals

200 easy drill before you get out. Do an excellent job on your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Have a great day!