Sunday, April 1, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke/drill/drill/kick by 25's
1:00 rest

4 x 100 @ 1:45- 50 fist free br 3, 50 choice drill in M-R-S (NO FREE)
8 x 25 @ :40-
odds 1/2 swim FAST 1/2 drill in M-R-S
evens- kick build to FAST

4 x 50 swim/kick by 25's free @ :45
3 x 250 swim free br 3 desc 1-3 to what you can @ 3:45
3 x 75 kick on back desc 1-3 @ 1:45

4 x 50 swim/kick by 25's (IM order) @ :45
3 x 150 swim in M-R-S desc 1-3 @ 3:00
3 x 75 kick desc 1-3 with boards @ 1:45

4 x 50 swim/kick by 25's in M-R-S @ :45
3 x 75 swim IM desc 1-3 @ 1:30
3 x 75 kick desc 1-3 @ 1:45
1:00 rest, check HR

8 x 50 kick on back @ :50
6 x 100 swim/kick by 50's desc 1-3's @ 2:00- get time on #3 & 6, check HR

Do some HW tonight and remember: workout tomorrow is 8-10 a.m. Have a great day!