Wednesday, May 23, 2012

SMAC- Platinum & Gold


400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/double arm backstroke drill, by 25's
1:00 rest

3 sets of:
2 x 150 @ 2:40- 50 swim choice, 25 drill in 4th best stroke, NO FREE
4 x 75 swim 4th best stroke/free/4th best stroke, by 25's- NO FREE on 4th best stroke
6 x 50 pull free br 3/5 on odds, br 3/7 by 25's on evens, all @ :55
1 x 250 kick- odd 50's with board, even 50's on back
:30 rest between sets, check HR after each set

With fins, finish up with...
30 x 25 @ :40 in sets of 6 as follows:
1&2- fly pull with free kick
3- swim fly build to FAST
4&5- choice swim (4- 1/2 FAST 1/2 drill; 5- build to FAST)
6- dolphin kick LUNGBUSTER!
No rest between sets of 6.

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