Thursday, May 24, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is double arm backstroke drill/drill/drill/kick, by 25's
6 x 100 @ 1:40-
odds- 50 fist free br 3, 50 choice drill in M-R-S
evens- 50 swim, 50 kick- all in M-R-S, neg split both 50's
1:00 rest

18 x 50 @ :50 as follows:
2- swim neg split free br 3/5 by 25's
2- swim IM- order by 25's
2- swim/kick by 25's in M-R-S, NO FREE
1:00 rest after #18, check HR


6 sets of:
3 x 75 kick descend 1-3 to all out FAST @ 1:45
3 x 25 kick FAST @ :45- should add up to FASTER than 3rd 75
4 x 75 kick desc 1-3 to all out FAST on #3, hold for #4, @ 2:00
1 x 200 swim choice negative split- BIG 2nd 100 here, using your legs!
1:00 rest between sets.


Finish up with...
1 x 450- 100 drill/swim choice by 25's, 50 choice kick


Do an excellent job with your HW tonight, be sure you're reviewing for your finals. Have a great day!