Friday Morning, April 20, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
8 x 50 @ 1:00- odds are choice free drill, evens are drill/kick by 25's NO FREE
6 x 100 @ 1:35
odds- swim neg split free br 3
evens- swim/kick by 50's, desc 1-3 to what you can
Check HR after #6, then get fins

With fins, 6 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim (same stroke as 75) @ 1:00 desc 1-2 to all out FAST
2 x 25 @ :35- kick FAST/LUNGBUSTER by 25's
No rest between sets.

Finish up with...
3 x 400 swim backstroke desc 1-3 to something juicy
or...
3 x 450 pull free with snorkel, desc the 150's in each 450 to at least 90%
both sets are @ :20 rest

200 easy drill/kick by 50's before you get out.
Do an excellent job with your HW this weekend, and remember, NO WORKOUT THIS AFTERNOON. Regular workout on Sunday. Have a great day!