Tuesday, April 3, 2012

SMAC- Platinum & Gold

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

4 sets of:
3 x 50 drill/swim by 25's @ 1:00- (NO FREE except for 3rd set)
2 x 75 kick w/boards desc 1-2 to something FAST @ 1:30 (on back for 1st set)
No rest between sets, check HR after 4th set
After 4th set...
3 x 200 kick on back @ :20 rest; 3rd, 5th & 7th 25's are kick on stomach head out, FAST
1 x 400 pull free with snorkel, even 100's faster than odd 100's
1:00 rest

4 sets of:
6 x 25 from a dive, 15m FAST, then drill to the end (walk back)
Your choice of...
2 x 150 swim free br 3 @ 1:40
1 x 300 swim free br 3 @ 3:30
1 x 250 swim free br 3 @ 2:50
1:00 rest between sets, check HR after each freestyle swim, then 1:00 rest between sets.

200 easy drill before you get out. Do some HW today & offer to do some work around the house. Be sure to bring in your report cards so I can see how you're doing in school. Tomorrow at 9:30 a.m. Have a great day!