Monday, April 30, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/breast kick on back, by 25's
6 x 75 drill/swim/drill by 25's @ 1:20-- odds free, evens NO FREE
1:00 rest

PLATINUM-
3 sets of:
1 x 400 swim STRONG negative split free br 3 @ 5:15
1 x 300 IM- 3 x 75's swim IM, then last 75 is kick- @ 5:00
2 x 200 swim/kick by 100's @ 3:20, desc 1-2 to something juicy
3 x 100 @ 1:30- odds are free/NO FREE by 50's; #2 is STRONG neg split free
2 x 125 swim free br 3 @ 1:35 (2nd set @ 1:30; 3rd set @ 1:25)
:30 rest between sets, check HR, then continue right into next set

GOLD-
5 sets of:
4 x 25 @ :35 kick- odds are 1/2 FAST 1/2 easy; evens are build to FAST
4 x 100 swim free br 3 @ 1:25
4 x 50 kick as follows-
odd sets, 50's are as FAST as you can go @ 1:10 with boards; evens sets, 50's will be kick on back on a tighter interval
1:00 rest, then...
BONUS SWIM- for the fearless members of the group- 
1 x 50 choice from a dive FAST for time
No extra rest between sets

Finish up with 1 x 200 drill/kick by 25's. Do an excellent job with your HW tonight. REMEMBER, workout on Friday is in the morning, 5:30-7:10 a.m. NO AFTERNOON WORKOUT FOR ANYBODY ON FRIDAY. Have a great day!