Thursday, May 10, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
3 sets of:
2 x 75 @ 1:25- drill/drill/swim by 25's (free in 1st set; choice in 2nd set; NO FREE in 3rd set)
1 x 200 @ 3:30- 50 swim, 50 drill, 50 swim, 50 kick- desc 2nd 100 1-3 to something juicy
No rest between sets; check HR after 3rd set, then...
6 x 200 as follows:
1 x 100 drill/swim by 25's in M-R-S @ 2:00
1 x 50 swim at 200 GP in M-R-S @ :55
1 x 50 swim/kick by 25's in M-R-S @ :40- make the interval
No rest between sets; check HR after 6th set
1:00 rest

8 sets of:
3 x 25 swim FAST from a dive- add times together
MYSTERY SET
Mystery Set is 3 x 25 kick FAST @ :40, hold faster than half your time from 3 x 25 swim above
Example: go 12/12/12 for the 3 x 25 swim = 36; 36 divided by 2 = :18. so hold FASTER than :18

With fins, finish up with...
16 x 75 @ 1:40 as follows:
1-3 swim desc to all out smoking FAST
#4- kick for time


200 easy drill before you get out. Do an excellent job on your HW tonight, be sure to spend ten minutes reviewing for your finals. REMEMBER, no workout on Sunday. Have a great day!