Tuesday Morning, February 14, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 75 as follows-
1&2- 50 fist free, 25 breast kick on back
3&4- 25 choice kick build to FAST, 50 drill NO FREE
6 x 100 @ 1:40 as follows-
odds- swim/kick NO FREE on both 50's
evens- all kick 50 on back, 50 with board
1:00 rest, check HR

3 sets of:
4 x 150 as follows, all @ 2:00-
1&2- swim free br 3, desc 1-2 to what you can; strong 2nd half on both
#3- IM order/free by 25's- fly/free/back/free/breast/free
#4- 50 swim free br 3/25 kick, 25 swim free/50 kick- you'll have to hustle here
1 x 300* swim free with buoy, desc 1-3 to what you can- #3 should be juicy!
No rest between sets of 3; check HR immediately after 3rd set & OML
*Jenna- go 600's in each set, or 300's with the group, then 3 x 400 swim backstroke 300/100, 200/200, then 100 drill/300 swim FAST

Work on starts before you go.

Do an excellent job with your HW today & do something nice for your parents at home. Regular workout tomorrow afternoon. Have a great day!