Monday, May 21, 2012

SMAC- Platinum & Gold
Great job this weekend!

400 swim freestyle
400 reverse IM- each 100 is reverse IM order by 25's, all drill
400 choice kick, 50 on back, 50 with board- neg split the 50's in the 3rd & 4th 100's
1:00 rest

3 sets of:
1 x 300- 50 drill, 50 swim choice (odd 100's NO FREE)
:20 rest
1 x 200 swim/kick by 50's, negative split (bigger negative split as you go through the set)
:20 rest
1 x 100 kick choice- desc 1-3
:20 rest between sets, check HR after 3rd set

With snorkel, 4 sets of:
8 x 50 swim free with snorkel- odd sets @ :55, even sets @ :45
1 x 400 swim backstroke, descend 1-2/3-4
1:00 rest between sets.

With fins, finish up with...
16 x 25- odds 1/2 swim FAST 1/2 drill; evens are swim build to FAST, except #4 in each set is LUNGBUSTER


200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to spend ten minutes reviewing for your final exams tonight. Regular schedule all week. have a great day!