Tuesday, May 1, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/half ra half la back drill, by 25's
4 x 125 @ 2:15 as follows:
1&2- 50 fist free br 3, 75 drill/swim/drill NO FREE by 25's
3&4- 50 swim free br 3/5 by 25's, then 75 swim/swim/kick by 25's, same stroke as you drilled on 1&2
1:00 rest

3 x 75 swim free br 3/5/3 by 25's @ 1:10
2 x 75 swim 50 free, 25 NO FREE by 25's @ 1:10
2 x 75 swim free br 3/5/3 by 25's @ 1:00
3 x 75 swim free/NO FREE/free by 25's @ 1:00
4 x 200 kick @ 3:45, desc 1-2/3-4 (3&4 can be with boards)
1:00 rest

6 sets of (even sets the 25's & 150 are kick)
3 x 25 swim FAST from a dive @ 1:00
1 x 75 drill- same stroke as 25's swim- @ 1:40
1 x 150 swim free br 3 - I'll give everybody their interval (kick for even sets)
Just :30 rest between sets, no more than that.

With fins, finish up with:
18 x 75 swim @ 1:40 desc 1-3's to all out smoking FAST- keep track of your times on the FAST 75's
200 easy drill/kick by 50's before you get out.

Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. REMEMBER: workout this coming Friday is from 5:30-7:10 a.m.- NO AFTERNOON WORKOUT ON FRIDAY. Have a great day!