Thursday, March 22, 2012

SMAC- Platinum & Gold

1 x 800 as follows:
600- odd 100's are swim freestyle, even 100's are IM drill
200- kick choice on back, 5 FAST udk off each wall.
1:00 rest

3 x 150 @ 2:45-
odd 150's are ra2 la2 free, kick choice neg split, 2 kicks 1 drill breast - by 50's
#2 is all kick, neg split each 50
6 x 75 @ 1:20-
odds are 50 swim free br 3, 25 choice drill (NO FREE) in M-R-S
evens are 50 swim free br 3, 25 swim in M-R-S (same stroke as last 25 above)
6 x 50 swim free br 3 @ :50
1:00 rest, check HR

3 sets of:
4 x 25 kick FAST @ :45 (odd sets are with board; 2nd set on back)
1 x 100 @ 2:30 kick choice on back, descend 1-3 to what you can (same kick for all 3 x 100's)
No rest between sets. Check HR after 3rd set, then...
1 x 200 kick/drill by 50's

2 starts before you go. Do an excellent job with your HW tonight, remind your parents about the meeting tomorrow night. Have a great day!