Friday, June 8, 2012

SMAC- Platinum & Gold


400 swim freestyle
400 reverse IM- 50 drill, 50 choice (drill, swim, kick or some combo of the 3)
1:00 rest


8 x 75 @ 1:25 as follows:
odds- 50 ra2 la2 free drill, 25 breast kick on back
evens- 50 choice drill in M-R-S (NO FREE), 25 fly kick on side
6 x 100 swim @ 1:25- odds free neg split br 3 (br 5 on 3rd 25); evens are free/M-R-S by 50's
20 x 50 @ :50
1&2- swim IM order by 25's;
3&4- kick desc 1-2 to what you can
1:00 rest, check HR


8 sets of:
2 x 50 drill/swim by 25's in 4th best stroke- NO FREE @ 1:00
1 x 100 kick FAST on back- get time
:20 rest
1 x 50 kick FAST with boards- should be FASTER than half of 100 time
:30 rest between sets.


Finish up with...
6 x 150 swim free w/snorkel @ 2:15, desc 1-3/4-6 to what you can
200 easy drill/kick by 50's before you get out.


Be disciplined & study this weekend for your last few exams, don't blow it off until Sunday! Regular workout on Sunday, then our morning schedule starts on Wednesday, June 13. Have a great day!