Monday, May 14, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is 2 kick 1 pull breast, drill/kick/drill, by 25's
6 x 75 @ 1:20- 50 drill, 25 kick build to FAST-  odds are free, evens are M-R-S
1:00 rest

4 sets of:
2 x 75 @ 1:20- 50 drill in M-R-S, 25 kick on back build to FAST
2 x 75 @ 1:20- #1 IM drill (NO FREE), #2- IM swim
1 x 450 as follows:
odd sets, 300 swim choice free or back, 150 IM (NO FREE), neg split each 50
even sets, 300 kick (50 FAST 50 moderate, then 75 FAST 25 moderate, then 100 all FAST), 150 swim M-R-S, desc the 3 x 50's 1-3 to smoking FAST
:20 rest after each 450
6 x 25 kick all FAST, odd sets @ :45, even sets @ :10 rest
1:00 rest between sets, check HR after each round

With fins, finish up with...
24 x 25 @ :40- the usual sets of 4

200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend at least ten minutes reviewing for your finals. Have a great day!