Tuesday, May 22, 2012

SMAC- Platinum & Gold
Watch your head when doing anything on your back!

400 swim freestyle
400 reverse IM- each is fly kick on side/drill/swim/drill, by 25's
6 x 50 drill/swim by 25's in M-R-S @ 1:00
1:00 rest

3 sets of:
3 x 100 @ 1:45- drill/kick by 50's in M-R-S (#2 is swim free/M-R-S @ 1:25)
3 x 50 swim/kick in your M-R-S @ 1:00, desc 1-3 to what you can (2nd set @ :55; 3rd set @ :50)
No rest between sets, check HR after 3rd set.

16 x 75 @ 2:00- 3 swim FAST 1 drill
2 x 300 @ :20 rest- 50 drill, 25 kick, 25 drill, 50 swim- 2 times through
6 x 25 from a dive- same stroke as the 75's- add up 25's for 75 total; when you have 6 total 25's that are faster than your 2 best 75's, you're done

Finish up with...
1 x 400 kick on back/with boards by 50's, desc the 100's 1-2 & 3-4
200 easy drill

Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your final exams. Have a great day!