Wednesday, May 16, 2012

SMAC- Platinum & Gold


400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/choice breaststroke drill, by 25's
4 x 100 @ :15 rest- 50 choice kick on back, 50 choice drill in 4th best stroke, NO FREE
1:00 rest


4 sets of:
2 x 75 drill/drill/ra2 la2 free drill, by 25's @ 1:20
1 x 175 @ 3:00- 100 swim/kick in 4th best stroke by 25's, 75 swim backstroke
3 x 50 swim/kick free br 3 @ :55, desc in 2nd & 4th sets
1 x 400 pull free br 3/7 by 50's in odd sets, with snorkel in even sets
1:00 rest between sets, check HR


With fins:
24 x 25 in 4 sets of 6 @ :40
1&2- fly pull with free kick
#3- fly swim build to FAST
4&5- 1/2 swim FAST 1/2 drill
#6- swim all out FAST


200 easy drill before you get out. Do an excellent job on your HW tonight & be sure to spend TEN MINUTES REVIEWING FOR YOUR FINALS. Have a great day!