Friday, April 6, 2012

SMAC- Platinum & Gold

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

8 x 25 @ :35-
odds- 2 dolphin kicks 1 breaststroke pull
evens- 1/2 kick FAST 1/2 kick moderate
6 x 75 as follows:
odds @ 1:25- 25 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
evens @ 1:15- swim NO FREE/free/NO FREE by 25's

3rd 100 in each set of 3 should be smoking FAST!
9 x 100 @ 2:00 as follows:
1-3, 75 kick free on back, 25 swim free br 3 desc 1-3
4-6, 75 kick choice on back, 25 swim NO FREE desc 1-3
7-9, 75 swim IM (25 of each, NO FREE), last 25 kick free on back, desc 1-3
1:00 rest, check HR

With fins, 6 sets of:
3 x 25 drill @ :35 (except #2 is LUNGBUSTER @ :20)
3 x 50 @ 1:00 swim, desc 1-3 to something juicy!
No rest between sets, check HR after last round.

Finish up with...
BUCKET OF BALLS!

100 easy drill before you get out. Do some HW this weekend, make sure you're ready for school on Monday. NO WORKOUT ON SUNDAY, see everybody on Monday. Have a great day!