Monday, April 23, 2012

SMAC- Platinum & Gold

400 swim freestyle/400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

2 x 200 @ :10 rest- 50 fist free drill, 50 choice breaststroke drill
4 x 175 @ 3:30- 75 swim free br 3/5/3 by 25's, 50 drill in M-R-S, 50 kick neg split
8 x 50 swim @ :50- MRS/free by 25's (NO FREE on MRS)
1:00 rst, check HR

6 sets of:
1 x 125 swim free br 3 @ 1:35
1 x 225 @ 4:00- 100 IM kick FAST w/boards, 125 drill/swim by 25's
2 x 50 swim FAST from a dive @ 1:15- target your first 50 split of 100 scy goal time
No rest between sets.

PLATINUM-
2 x 900 @ :20 rest, desc the 300's 1-3 to something juicy; 1st 900 is swim free w/snorkel; 2nd 900 is kick, middle 300 can be with a board

GOLD-
With fins,
24 x 50 @ 1:00 in sets of 3:
1- easy drill
2- swim all out FAST
3- kick all out FAST

100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!