Thursday, May 17, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly pull with free kick/breast kick on back, by 25's
1 x 300 swim/kick by 50's- odd 100's same stroke (NO FREE) desc 1-2, 2nd 100 is free
1:00 rest

3 sets of:
1 x 200- drill/swim by 25's in M-R-S @ 3:30
1 x 100- swim/kick by 50's in M-R-S
1 x 150 kick negative split - 1st set on back, 3rd set is w/board (2nd set is 3 x 50 kick @ :10 rest desc 1-3 to what you can
:30 rest between sets, check HR after 3rd set

24 x 100 @ 2:00 in sets of 6 as follows:

odds- drill
#2- 2 x 50 swim desc 1-2 to FAST (#1 should be at 200 GP)
#4- 4 x 25 swim FAST @ :10 rest (#4 is kick on back)
#6- straight 100 FAST from a dive

Finish up with...
2 x 600 pull free with snorkel, desc 1-2 @ :20 rest

Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. The schedule for this weekend was emailed to your parents today- get excited for some juicy long course training! Have a great day!