Friday, March 30, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each kick, drill, drill, swim- by 25's

8 x 100 as follows:
odds @ 1:40- 50 ra2 la2 free drill, 50 drill NO FREE
evens @ 1:50- kick 50 on back, 50 w/board- neg split each 50
8 x 50 swim as follows:
odds- free neg split @ :45
evens- swim/kick by 25's NO FREE @ :50
1:00 rest, check HR

6 sets of:
3 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 25 kick FAST breaststroke with boards @ :35
1 x 150 swim negative split free br 3- BIG negative split, desc the 2nd 75 1-3/4-6 to what you can; get time & check HR after each 150
:30 rest between sets.
100 easy drill after 6th set = 4200 scy

2 starts before you go. Anybody up for a 100 IM from a dive?

Do an excellent job with your HW tonight. Remember to give your parents the April calendar. Sunday at 4 p.m. Have a great day!