Sunday, April 22, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 pull back drill, by 25's
1:00 rest

2 sets of:
4 x 50 @ 1:00 ra2 la2 free drill
3 x 100 @ 1:45- 50 swim free br 3/5 by 25's, 50 drill NO FREE
3 x 150* kick on back, desc the 2nd 75 1-3 to what you can
*in 2nd set, go 100 kick, 50 swim NO FREE- desc 1-3 to something juicy
After 2nd set, check HR, then...
9 x 150 desc sets of 3 @ 2:40 as follows:
1-3, 75 swim free, 75 kick
4-6, 100 kick, 50 swim NO FREE
7-9, 100 swim IM, 50 kick
1:00 rest, check HR again.

12 x 50 kick- 2 @ :55, 1 @ :45
6 x 100 kick all out FAST @ 2:30
1:00 rest

With fins...
24 x 25 @ :40- the usual.
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!