Friday, March 23, 2012

SMAC- Platinum & Gold

1 x 400- swim free br 3/kick on back- by 100's
1 x 400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

4 x 50 @ 1:00- 25 breast pull w/2 dolphin kicks, 25 swim breaststroke
2 x 100 @ 1:45- drill/swim in M-R-S (NO FREE), dist per stroke, desc stroke count 1-2
2 x 100 @ 1:45- swim/kick by 25's in M-R-S (NO FREE), desc the 50's 1-2 in each 100
1:00 rest, check HR

2 sets of:
3 x 50 choice kick (same stroke for all 3) @ :55
3 x 75 @ 1:15- 50 free br 3, 25 swim breaststroke
3 x 50 kick as above, @ :50
3 x 75 @ 1:15- as above
3 x 50 swim/kick choice by 25's @ :45 (same stroke for all 3)
:15 rest
1 x 250 swim free br 3- get time & descend 1-2 to what you can
Check HR after each set
1:00 rest between sets.

100 easy drill after 2nd set, then 2 starts before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. REMEMBER, NO WORKOUT ON SUNDAY. Have a great day!