Sunday, May 27, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM

3 sets of:
2 x 100 drill/kick by 50's in M-R-S @ 1:45 (NO FREE)
2 x 50 swim/kick by 25's @ :55 in M-R-S, NO FREE, (@ :50 in 2nd set; @ :45 in 3rd set)
No rest between sets; after 3rd set, continue right into...
3 x 250 @ 4:00- 150 swim choice (NO FREE), 100 kick, desc 1-3 to what you can
1:00 rest, check HR

9 x 300 as follows:
1-3 swim IM (3 x 100 IM's) @ 5:00, desc 1-3 to something juicy
4-6 swim freestyle on given interval (3:40, 3:55 or 4:10)
7-9 swim IM- 75 of fly/back/breast, then 75 kick free on back, desc 1-3 to something juicy @ 5:30
1:00 rest, check HR

Finish up with...
24 x 50 as follows:
1&2- swim/kick NO FREE @ :55
#3- swim free br 3/5 by 25's
#4- swim free br 3 @ :35
No rest between sets of 4, check HR after #24
200 easy drill before you get out

Do some studying tonight, don't waste the time off this weekend. Have a great day!