Friday, May 25, 2012

SMAC- Platinum & Gold


400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
6 x 75-
odds- 50 ra2 la2 free drill, 25 breast kick on back @ 1:20
evens- drill/swim/drill by 25's in M-R-S, NO FREE, @ 1:25
1:00 rest, check HR

12 x 75 swim as follows:
#1- free br 3/5/3 by 25's @ 1:10
#2- free/M-R-S/free by 25's @ 1:10
#3- swim free br 3/5/3 by 25's @ :55
No rest between sets of 3; check HR after #12


With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:30
2 x 50 kick all out FAST @ 1:15
100 easy drill @ 1:00 rest

Finish up with...
3 x 300 swim free with snorkel @ :20 rest, desc 1-3 to what you can- #3 should be juicy
200 easy drill/kick by 50's

Do an excellent job with your HW tonight, be sure to spend at least ten minutes reviewing for your finals each day. Be sure to wear your sunscreen if you're going to be outside this weekend. Sunday at 4 p.m. Have a great day!