Sunday, May 13, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
6 x 100 @ :10 rest- drill/swim by 50's, odds free, evens NO FREE
1:00 rest

6 sets of:
1 x 400 swim (odd sets, IM, swim/kick by 50's; even sets freestyle neg split br 3/5 by 100's)
:20 rest
4 x 50 kick FAST @ :10 rest, add up times for 200 total
1:00 rest between sets
After 6th set...
6 x 200 kick @ 4:00 desc 1-3 on back & 4-6 with board- how close can you come to your 200 add-up time from the 4 x 50's??
Finish up with...
8 x 75 pull free br 3/5/7 by 25's @ :15 rest
200 easy drill before you get out.
Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Have a great day!