Monday Morning, April 2, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6 x 75 @ 1:25-
odds- 50 catchup free br 3, 25 breast kick on back
evens- 25 kick free on belly with head out, build to FAST, then 50 2 dolphin kicks 1 breast pull
2 x 125 @ 2:15-
50 choice free drill, 75 drill/swim/drill in M-R-S, NO FREE
3 x 200 @ 3:15 as follows:
100 swim free br 3 with strong negative split
50 kick free on back- easy/FAST by 25's
50 swim in M-R-S, STRONG negative split (NO FREE)
1:00 rest, check HR

15 x 50- swim/kick by 25's in M-R-S (NO FREE)
odd sets of 3 @ 1:05 descend 1-3's to what you can
even sets of 3 @ :45
1:00 rest, check HR & get fins

With fins, 4 sets of:
3 x 25 fly drill @ :40 (I'll give you the drill in each set)
2 x 50 swim /kick fly by 25's @ 1:00 descend 1-2
No rest between sets, check HR after 4th set.

Gold-
6 sets of:
1 x 150 swim free neg split @ 2:00
2 x 25 @ :50 swim FAST in M-R-S (can be from a dive)
1 x 50 kick FAST with a board @ :50
No rest between sets, check HR after 6th set

Platinum-
4 x 450 @ :20 rest as follows:
1&2- swim freestyle, descend the 150's 1-3 to what you can (1 x 450 is with snorkel)
3&4- swim backstroke, descend the 150's 1-3
Check HR after #2 & #4

100 easy drill before you get out. Do some HW today, offer to help around the house. REMEMBER, workout tomorrow is from 9:30-11:30 a.m. Have a great day!