Thursday, March 29, 2012

SMAC- Platinum & Gold

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

2 x 75 @ 1:20- drill/drill/kick by 25's NO FREE
1 x 100 kick on back, strong negative split @ 1:45
2 x 75 @ 1:20- as above
2 x 75 kick on back, desc 1-2 to what you can @ 1:30
2 x 75 @ 1:20- as above
3 x 50 kick on back @ 1:00 desc 1-3 to something juicy

3 x 100 swim free br 3 @ 1:30- strong negative split
3 x 50 kick on back @ :45
3 x 100 swim free @ 1:30 as above
2 x 75 kick on back @ 1:20, desc 1-2 to something strong
3 x 100 @ 1:30- as above
1 x 100 kick all out FAST for time
1:00 rest, check HR


With fins, 30 x 25 @ :45 as follows:
1&2- fly pull with free kick drill
3- swim FAST fly
4- kick FAST
5- LUNGBUSTER!
1:00 rest, take fins off

Finish up with 3 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- STRONG negative split, desc the 2nd 75 1-3 to what you can; get time & check HR after each 150
:30 rest between sets.

200 easy drill before you get out, 2 starts before you go. Do an excellent job with your HW tonight. Be sure to give your parents the April calendar. Have a great day!