Wednesday, May 30, 2012

SMAC- Platinum & Gold

400 swim freestyle

400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke, then drill/drill/kick, by 25's

1:00 rest

4 sets of:

1 x 225 @ 3:45- 50 ra2 la2 free drill, 25 breast kick on back, 100 IM drill, 25 swim DPS in M-R-S

2 x 100 @ 1:45- 50 swim free br 3, 25 kick choice, 25 swim breast or fly

No rest between sets, check HR after 4th set.

5 sets of:

5 x 50 @ :55 swim backstroke/choice fly or breast, by 25's

1 x 250 @ 4:00- pull free with snorkel (br 3/7 by 50's if no snorkel)- 350 pull free in 2nd & 4th sets

No rest between sets, check HR after each 250/350 pull.

With fins, finish up with...

24 x 25 @ :40 as follows:

1- fly pull with free kick

2- swim fly build to FAST

3- swim choice 1/2 FAST 1/2 drill

4- in odd sets of 4, kick FAST; in even sets of 4, LUNGBUSTER!

No rest between sets of 4.

200 easy drill before you get out. Do an excellent job with your HW tonight, spend a little time reviewing for your finals. Have a great day!