Thursday, April 19, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly pull with free kick, by 25's
1:00 rest

4 x 100 @ 1:45- 50 ra2 la2 free, 50 choice drill NO FREE
6 x 75 @ 1:20- 25 kick build to FAST, 50 choice breaststroke drill
6 x 150 @ 2:45 as follows:
1&2- 75 swim/drill/swim breaststroke, then 75 kick (desc kick 1-2)
#3 & 6- swim 50 free br 3, 25 breaststroke, desc the 75's 1-2
1:00 rest, check HR

6 sets of:
BROKEN 75 kick- 50/:10 rest/25 (in even sets, go 3 x 25's kick FAST @ :10 rest)
50 drill immediately after the 75 kick
1 x 50 from a dive FAST, target 1st 50 split of 100 scy goal time
1 x 100 drill/swim by 25's @ 2:30
NO ADDITIONAL REST BETWEEN SETS, check HR after each 50 from a dive
After last round...

12 x 50 @ :50- 2 swim/kick choice, 1 all kick
1 x 200 drill/kick by 50's

Do an excellent job with your HW tonight. REMEMBER, workout tomorrow morning is at 5:30 a.m. until 7:10 a.m. (or whenever you have to get out for school). NO AFTERNOON WORKOUT TOMORROW. Regular workout on Sunday Afternoon. Have a great day!