Monday, May 28, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM
1:00 rest

3 x sets of:
2 x 100 drill-swim by 25's NO FREE @ 1:45
1* x 100 swim free/NO FREE by 50's @ 1:25
*add 1 x 100 in each set, up to 3 x 100
After 3rd set...
6 x 100 @ 1:25- 25 swim in M-R-S (NO FREE), 50 swim free br 3/5, 25 kick choice on back
1:00 rest, check HR

3 x 400 kick @ :20 rest (1st 100 is 25 FAST/75 moderate, then 50/50, then 75/25, then last 100 is all FAST)
1st & 3rd 400's are kick on back; middle 400 is kick with boards
1:00 rest

Finish up with 6 rounds of:
3 x 50 swim/kick by 25's @ :50
1 x 25 kick FAST with boards @ :40 (3 x 25 kick FAST in even sets)
No rest between sets, check HR after last set, then...
1 x 600 pull free with snorkel

200 easy drill/kick before you get out. Do some more studying tonight, make sure you're ready for the week ahead in school. Back to regular schedule tomorrow. Have a great day!