Tuesday, April 17, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/breast kick on back, by 25's
1:00 rest

1 x 200 ra2 la2 drill free/swim free, @ 3:20
4 x 25 kick FAST @ :40
1 x 200 drill/swim by 25's NO FREE (one stroke for the entire 200) @ 3:20
4 x 25 kick FAST @ :35
6 x 50 swim free/NO FREE (whatever stroke you did on the 2nd 200) @ :45
4 x 25 kick FAST @ :30
1:00 rest, check HR
3 x 75 swim free br 3 @ 1:40, desc 1-3 to what you can & get your time on #3
3 x 75 swim free br 3 @ 1:20, desc 1-3 to what you can & get your time on #3
1:00 rest, check HR

MYSTERY SET
Mystery set was:
3 sets of-
4 x 75 swim @ average time from the two fastest 75's, plus :10, but hold a time :05 faster than your interval
1 x 300 pull free with snorkel & buoy, desc 1-3 to something smoking FAST
1:00 rest, check HR

1 x 200 kick FAST, get time
4 x 50 kick choice @ :50
2 x 100 kick- I'll explain
4 x 50 kick (or swim/kick) @ :45
4 x 50 kick- I'll explain
4 x 50 kick (or swim/kick, or all swim) @ :40
CHALLENGE SET:
8 x 25 kick- I'll explain
1:00 rest, check HR

Finish up with...
9 x 50 swim back/breast by 25's @ :50 (middle 3 x 50's @ :45)
100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure you're starting to think about your finals. Remind your parents that workout this Friday (April 20) is at 5:30 a.m. until 7:10 a.m.- or until you have to get out for school. Have a great day!