Friday, May 18, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
3 x 150 @ :15 rest- 75 drill/swim/drill, then 50 kick neg split, then 25 swim build to FAST
1:00 rest, check HR


9 x 100 swim as follows:
1- swim free br 3/NO FREE by 50's
2- swim/kick by 50's
3- swim STRONG neg split free br 3/5 by 50's
I'll give everybody their intervals; check HR after #9


With fins:
16 x 75 @ 1:45
1-3, swim desc to all out FAST
#4- KICK FAST
5-7, kick desc to all out FAST
#8- swim FAST
Check HR after 2nd time through


MYSTERY SET


200 easy drill before you get out. Do an excellent job with your HW this weekend & spend some time reviewing for your finals. Remember, NO PM WORKOUT ON SUNDAY. Tomorrow LCM at 10 a.m. Have a great day!