Tuesday, April 24, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill/fly kick on side/drill/drill by 25's
1:00 rest

3 sets of:
4 x 50 ra2 la2 free drill @ 1:00 (NO FREE drill in 2nd & 3rd set)
1 x 200 swim (same stroke as 50's drill above), except 3rd 50 is kick on back, @ 3:20
1 x 100 swim free br 3/5 by 50's with BIG negative split @ 1:30- desc the total time1-3
No rest between sets.


6 sets of:
3 x 75 @ 1:40- 50 swim 25 kick, descend 1-3 to something smoking FAST
MYSTERY SET
1:00 rest between sets, check HR


Finish up with...
8 x 75 kick choice @ 1:20- last 25 on even 75's is breast kick on back


Do an excellent job with your HW tonight, start getting ready for your final exams. Have a great day!