Friday, May 11, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim, by 25's
3 sets of:
2 x 50 drill/swim by 25's @ 1:00
1 x 100 swim/kick- same stroke by 50's, @ 1:45
2 x 50 swim free/NO FREE @ :50
1 x 150 swim 75 IM, then 75 kick
2 x 50 swim/kick NO FREE @ :50
1 x 100 swim IM, desc 1-3 to what you can
:30 rest between sets.

JW & TC: 24 x 25 @ :45- sets of 4 (the usual), then get out

Everybody else...
16 x 75 as follows, all @ 1:45
1-3 swim, desc to all out FAST @ #3
#4- kick FAST for time
No rest between sets of 4


Finish up with...
24 x 50 @ :50 as follows:
1- swim neg split free br 3/5 by 25's
2&3- swim IM order by 25's
4- swim/kick by 25's in M-R-S, NO FREE

200 easy drill/kick before you get out. Do an excellent job with your HW this weekend, be sure to review for finals. REMEMBER: no workout this Sunday. Have a great day!