Thursday, April 26, 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

6 x 75 @ 1:25- 25 catchup free drill, 50 drill/swim by 25's NO FREE
3 sets of:
2 x 100- 50 swim/50 kick @ 1:45, desc 1-2 to what you can
1 x 150 swim IM- 2 x 75 IM swim, desc 1-2 to what you can- @ 2:30
3 x 50 swim free br 3 @ :50, desc 1-3 to 200 Free Goal Pace
Keep track of your times throughout the set & check your HR at the end of each set.


CHALLENGE SET:
3 x 75 swim @ 2:00 desc 1-3 to all out SMOKING FAST; #3 from a dive, get time

3 sets of:
4 x 50 from a dive @ 2:00- hold 2/3 of your FAST 75 time or better
1 x 150 swim free br 3, desc 1-3 to all out FAST
1:00 rest between sets.


PLATINUM-
1 x 400 swim free br 3 @ 5:10
2 x 300 swim desc 1-2 @ 4:45
1 x 400 swim free br 3 @ 5:10
2 x 250 swim  desc 1-2 @ 3:45
1 x 400 swim free br 3 @ 5:00
3 x 150 swim desc 1-3 @ 2:45
1:00 rest, check HR

Finish up with...
1 x 600 pull free with snorkel (or br 3/5/3/7 by 50's); desc the 200's 1-3

Do an excellent job with your HW tonight, remind your parents that May calendars will be handed out tomorrow. Have a great day!