Thursday, May 3, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is breast pull with dolphin kick/drill/drill/kick, by 25's
8 x 50 @ :55- odds are drill/swim by 25's, evens are swim/kick by 25's (1-4 free, 5-8 NO FREE)
1:00 rest

9 x 100 in sets of 3 as follows:
1-3, drill/kick in M-R-S @ 1:45
4-6, swim free strong neg split br 3/5 by 50's @ 1:20 (or @ 1:35)
7-9, swim IM (last 25 is kick free on back), desc 1-3 to what you can @ 1:40
1:00 rest, check HR

8 sets of:
3 x 100 swim/kick (on back) by 50's @ 1:50, desc 1-3 to something juicy
1 x 50 @ 1:15 kick all out FAST for time with boards
No rest between sets; keep track of your times for both the 50 kick & 3rd 100 swim/kick

Finish up with...
1 x 400- 25 kick build to FAST turn, then 75 drill/swim (dps)/drill by 25's

Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. WORKOUT TOMORROW MORNING IS AT 5:30 a.m., NO AFTERNOON WORKOUT FOR ANYBODY TOMORROW. Regular Sunday workout at 4:00 p.m. Have a great day!