Monday, April 9, 2012

SMAC- Platinum & Gold

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

4 x 50 swim free/fist free drill @ 1:00
4 x 50 choice swim/drill by 25's NO FREE @ 1:00
3 sets of:
3 x 100 swim free/NO FREE by 50's @ 1:45 (desc 1-3 in 2nd & 3rd set)
6 x 25 kick as follows:
odds- 1/2 FAST 1/2 moderate @ :40
evens- all FAST @ :25
:30 rest after 6th 25 kick, then...
1 x 100 kick FAST for time @ 2:30
No rest between sets of 3; check HR after 3rd set

Jenna-
4 x 350 @ 5:30, desc 1-2 (free) & 3-4 (back)
200 swim negative split, 150 kick on back (with boards for 3-4)

GOLD-
With fins...
15 x 75 swim desc 1-3's to all out juicy FAST @ 1:40

Finish up with...
18 x 50 kick @ :55
odd sets of 3 on back, even sets with board
100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure you're ready for school tomorrow. Have a great day!