Friday, June 15, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
12 x 50 as follows:
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :50
Change strokes after each set of 4; NO FREE in 2nd or 3rd set of 4
1:00 rest, check HR

Last day for "the Joe," so he gets to choose which of the following sets we'll do today:


A)
6 x 250 swim desc 1-3 & 4-6 to what you can @ 4:00,
OR...
16 x 25 from a dive swim FAST @ 1:00 (walk back to the starting end after each 25)


B)
16 x 50 with fins @ 1:00- swim desc 1-3 to all out FAST, then #4 is LB/swim by 25's- as fast as 3rd 50 or FASTER
OR...
Bucket of Balls!!

200 easy warmdown before you get out. Group picture with the "the Joe" before everybody leaves. We're going to miss you, Joe, you really upped the ante in every workout- thanks & do a great job in CA!