Monday, June 11, 2012

SMAC- Platinum & Gold


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

4 sets of:
2 x 75 @ 1:25 drill/swim/drill by 25's- one stroke only
2 x 50 swim/kick by 25's @ :50- same stroke as 75's
1 x 150 kick FAST @ 2:45- odd sets on back, even sets with boards
No rest between sets. After 4th set, continue right into...
3 x 200 IM swim @ 4:00, desc 1-3 to something juicy- except:
1st 200- 2nd 50 is kick free on back
2nd 200- 3rd 50 is kick breaststroke with boards
3rd 200- 4th 50 is kick free with boards
1:00 rest, check HR

PLATINUM-
3 x 600 swim free br 3 desc 1-3 to something smoking FAST @ :20 rest
3 x 300 swim free with snorkel @ 5:00- descend to FASTER than half your fastest 600 time

GOLD-
24 x 50 @ 1:00 as follows:
1-3 swim breast/back by 25's, desc 1-3 to FAST
#4- kick choice FAST
Then finish up with the 3 x 300 free with snorkels with Platinum

200 easy drill before you get out. Make sure you're prepared for your last final exam tomorrow. REMEMBER, our morning schedule begins on Wednesday, June 13 at 8 a.m. Have a great day!