Tuesday, May 8, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/choice kick build, by 25's

3 sets of:
3 x 75 @ 1:20- ra2la2 free/fly pull with free kick/choice drill by 25's
1 x 125 swim IM- 50 breaststroke, desc 1-3 @ 2:10
1 x 200 swim/kick by 100's choice, but kick is on back, desc 1-3 @ 3:30
No rest between sets, check HR after 3rd set.

30 x 50 kick FAST @ 1:10 as follows:
odd sets of 5 on back; even sets of 5 with boards
100 drill @ 1:30 after every set of 5 x 50's
No additional rest between sets.

With fins, finish up with...
15 x 75 swim desc 1-3 @ 1:40- odd sets of 3 are free, even sets are NO FREE

100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. Have a great day!