Friday, April 27, 2012

SMAC- Platinum & Gold

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

3 sets of:
2 x 150 @ 2:45- 50 ra2 la2 free drill, 25 breast kick on back; 50 1/2 ra 1/2 la back drill, 25 kick choice FAST
2 x 75- 50 swim choice, 25 kick (same stroke as swim), desc 1-2 @ 1:20 (@ 1:15 in 2nd set, @ 1:10 in 3rd set)
1 x 200 kick @ 3:30 negative split, desc 2nd 100 1-3 to something juicy
No rest between sets, check HR after 3rd set


GOLD-
6 sets of:
4 x 25 swim FAST from a dive- to a foot touch for back & free, add times together
1 x 75 kick FAST- how close can you come to your 4 x25's add-up time?
After even sets...
1 x 200 swim choice (NO FREE), desc 1-3 to what you can


PLATINUM- set from yesterday 
(1 x 400/3 x 300 desc; 1 x 400/3 x250 desc, 1 x 400/3 x 150 desc)

100 easy drill before you get out. Do an excellent job with your HW this weekend, spend a little time reviewing for finals. Be sure to give your parents the calendar for May and the entries for the UMBC meet. Sunday at 4 p.m. Have a great day!