Friday Morning, May 4, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is dolphin kick breaststroke drill, then drill/drill/kick by 25's
3 x 150 @ :15 rest as follows:
#1- ra2 la2 free/swim free by 25's
#2&3- 100 kick/drill by 25's, then 50 swim same stroke as drill
6 x 75 @ 1:10 swim odds- free br 3/5/3 by 25's; evens swim free/NO FREE/free by 25's
1:00 rest

With fins...
6 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim (same stroke as 75) @ 1:00 desc 1-2 to all out FAST
1 x 25 @ :40 LUNGBUSTER!
No rest between sets, check HR after 2nd 50.

Finish up with...
1 x 400 pull free br 3/5/3/7 by 50's

Do an excellent job with your HW this weekend, be sure to review for your finals- they're closer than you think! NO AFTERNOON WORKOUT TODAY. Regular workout on Sunday (4-6 pm). Have a great day!