Sunday, April 29, 2012

SMAC- Platinum & Gold

400 swim frestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

4 x 50 catch-up freestyle drill @ 1:00- big kick to drive you forward
2 x 200- 50 drill, 50 kick neg split- all in M-R-S, NO FREE @ 3:40
4 x 125 @ 2:10- 50 swim free br 3/5, then 75 swim/swim/kick by 25's - NO FREE
6 x 150 kick on back desc 1-3 (@ 3:00) & 4-6 (@ 2:40) to something FAST- check HR after 3 & 6
1 x 200 choice drill/breast kick on back, by 25's
1:00 rest, check HR

18 x 50 kick @ :55- 2 on back make the interval, 1 FAST with boards
2 x 150 swim neg split free br 3 @ 2:15
1 x 200 kick, get time- @ 3:45
2 x 150 swim free @ 2:15- 2nd 50 is FAST NO FREE
1 x 200 kick, FASTER @ 3:45
2 x 150 swim choice desc 1-2 @ 3:45
1 x 200 kick FASTEST of the day- get time & check HR
200 easy drill/kick by 50's

Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!