Tuesday, May 15, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is double arm backstroke drill, then drill/drill/kick, by 25's
7 x 150 as follows, all @ :20 rest
odds- ra2 la2 free, 100 drill/kick by 25's NO FREE
evens- 75 kick, desc the 25 1-3, then 75 swim-drill-swim by 25's in M-R-S
1:00 rest
18 x 50 as follows-
2- swim free br 3/5 by 25's @ :45
2- swim IM order by 25's (NO FREE) @ :50
2- swim/kick by 25's in M-R-S @ :50
1:00 rest, check HR

8 sets of:
6 x 25 @ :40- odds are swim FAST (get times), evens are drill same stroke
1 x 75 swim FAST from a dive- how close can you get to your 3 x 25's add-up time?
:30 rest
1 x 75 kick FAST- target your best 100 free time (scy)
50 easy drill between sets.

Finish up with...
1 x 900 pull free with snorkel, descend the 300's 1-3 to what you can

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