Thursday, May 31, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is breast kick on back, choice breaststroke drill, drill, drill, by 25's
1:00 rest

4 sets of:
2 x 75 @ 1:20- swim free, drill NO FREE, kick on back by 25's
2 x 50 kick desc 1-2 to what you can @ 1:00 (go 2 x 100's kick @ 1:45 desc 1-2 in even sets)
NO rest between sets, check HR after 4th set

14 x 75 as follows:
1-2, swim free/M-R-S/free by 25's @ 1:10
3-4, swim M-R-S/free/M-R-S by 25's @ 1:10
5-6, swim free br 3/5/3 by 25's @ :55
After #12...
13-14, 50 swim, 25 kick in M-R-S (NO FREE) @ :30, desc 1-2 to what you can
Check HR

3 sets of:
1 x 350 swim free br 3, get time & desc 1-3 to something juicy
3 x 100 @ 1:45 swim free br 3 desc 1-3 to FAST in odd sets; in 2nd set, hold FASTER on all three 100's than what you went on the 3rd 100 in the 1st set. Check HR after each set

With fins, finish up with...
16 x 50 @ 1:00 swim desc 1-3's to all out FAST; #4 is swim/kick by 25's, should be as FAST or FASTER than 3rd 50
200 easy drill/kick by 50's before you get out.

Do an excellent job with your HW tonight & be sure to spend at least ten minutes reviewing for your finals. Get excited for the meet this weekend; NO WORKOUT FOR ANYBODY ON SUNDAY OR MONDAY. Have a great day!