Tuesday, May 29, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

6 sets of:
2 x 125 @ 2:10- 50 drill in M-R-S (NO FREE), 75 kick IM order by 25's with boards
1 x 200 swim free @ 3:20- except: 3rd 50 is M-R-S (1-3) and kick (4-6); desc the 200's 1-3 & 4-6 to what you can
No rest between sets, check HR after last set.

8 sets of:
4 x 50 swim at 2nd 50 split of 100 scy Goal Time @ 1:15
1 x 100 drill/kick by 25's (same stroke as 50's above)
After 3rd & 6th sets...
1 x 300 pull free br 3/5/3/7/3/9 by 50's
1:00 rest between sets.


Finish up with...
3 x 250 as follows:
3 x 50 kick @ :50 choice
1 x 100 swim strong neg split free br 3/5 by 50's @ 1:15
No rest between sets.

200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. Regular schedule the rest of the week. Have a great day!