Sunday, May 6, 2012

SMAC- written for Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25'sw
6 sets of:
2 x 50 drill/swim NO FREE @ 1:00
1 x 150- 75 kick on back, 75 swim backstroke, desc 1-2's
1st 2 sets 50's are free; middle 2 sets 50's are M-R-S, last 2 sets 50's are 4th best stroke; middle 2 sets the 150 is kick with boards
1:00 rest


9 x 50 kick @ :55- odds on back free, evens with boards breast/fly
1 x  150 swim free - I'll give everybody their interval
3 x 100 swim IM @ 1:45, desc 1-3 to something juicy
8 x 100 kick: odds neg split @ 2:00, evens FAST @ 1:40
1 x 150 swim free- as above
3 x 200 swim 100 M-R-S, 100 swim free br 3, desc 1-3 to smoking FAST @ 3:15
6 x 75 kick IM orderby 25's with boards, odd @ 1:30, evens FAST @ 1:15
1 x 150 swim freestyle as above
3 x 300 swim free @ 5:30 desc 1-3 to all out FAST for time
1:00 rest, check HR

Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!