Thursday, April 5, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill, then last 25 is 1/2 ra 1/2 la backstroke drill
1:00 rest

4 x 50 @ 1:00- swim free br 3/fist free br 3, by 25's
4 x 75 @ 1:30- 25 kick on back build to FAST, 50 drill in M-R-S, NO FREE
3 x 100 @ 1:50- 1st & last 25's are kick build, middle 50 is 2 kicks 1 pull breaststroke drill

3 sets of:
2 x 200 kick on back @ 3:45 as follows-
odd 25's- 5 FAST udk, breakout past the flags
even 25's- FAST udk to 10 yards, then kick FAST to mid-pool
1 x 200 @ 3:30 swim/kick by 100's, desc 1-3 to something juicy!
2 x 125 swim free br 3 & strong kick on last 50 (#1) or last 75 (#2)- I'll give everybody their intervals
1:00 rest between sets, check HR after each set

Finish up with...
18 x 50 @ :50
1&2- swim IM order by 25's
3-6, kick easy/FAST by 25's, some can be w/boards
100 easy drill = 5350 scy


Do some HW today & offer to help around the house. Tomorrow at 9:30 a.m. REMEMBER, NO WORKOUT ON SUNDAY. Have a great day!