Wednesday, April 18, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest

3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill/swim/drill in M-R-S, NO FREE
1 x 150 @ 2:45 kick on back/with boards/on back by 50's- 2nd 75 faster than 1st 75
No rest between sets, check HR after 3rd set, then get right into...
1 x 900 as follows:
100- swim/kick by 25's in 4th best stroke (NO FREE)- build 25's on 2nd 50
200 IM- fly/back/breast 50's are drill/swim by 25's, then last 50 is kick free on back with good udk
1:00 rest, check HR again

32 x 50 as follows:
3- choice @ :55, good udk off of each wall
1- choice NO FREE @ :45
No rest between sets of 4, check HR after #32

With fins in 4th best stroke:
20 x 25 @ :40-
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- LUNBUSTER

Starts before you go. Do an excellent job with your HW tonight. Be sure to remind your parents about Friday morning workout (5:30-7:10 a.m.). Have a great day!