Wednesday, May 9, 2012

SMAC- Platinum & Gold


400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke, drill/kick/drill, by 25's
6 x 150 @ :15 rest-
odds- 50 catchup free, 50 1/2 ra 1/2 la back drill, 50 swim backstroke neg split
evens- 75 swim/drill/swim in 4th best stroke, 75 kick on back, desc 25's 1-3 to FAST
1:00 rest


4 sets of:
4 x 50 @ :55
odds- swim back/breast by 25's
evens- swim/kick by 25's in 4th best stroke
1 x 250 @ 4:00 pull free with snorkel
No additional rest between sets, check HR after 4th set.


With fins...
24 x 25 @ :45 as follows:
1&2- fly pull with free kick
#3- swim FAST fly
4&5- 1/2 swim FAST 1/2 drill- same stroke for both
#6- FAST dolphin kick LUNGBUSTER
1:00 rest


Turns from mid-pool (3 free, 3 breast or fly) until 6 p.m.


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