Monday, June 25, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick, by 50's
1:00 rest

4 sets of:
1 x 75 @ 1:25- 50 choice drill (NO FREE in 3rd & 4th sets), 25 breast pull with free kick drill
1 x 125 @ 2:15- 50 swim breaststroke, 50 swim choice (same stroke as 50 drill above), 25 kick on back - desc 1-2 & 3-4 to what you can
No rest between sets, check HR after last set

6 sets of:
2 x 75 swim free br 3/5/3 by 25 @ 1:05 (sets 1-3) or 1:00 (sets 4-6)
2 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set; for 4th through 6th sets, go @ :50, :45, :40, by set)
No rest between sets, check HR immediately after last set & OML

5 x 300 as follows:
odds- swim free with snorkel @ 5:00, desc 1-3 to what you can- #3 should be juicy!
evens- swim STRONG negatvie split backstroke @ 4:00


From the near flags, finish up with...
5 sets of:
3 x 50 kick @ :55
1 x 100 IM swim, desc 1-3, 4 is all drill, #5 is FAST
:30 rest between sets.

200 easy drill before you get out. Drink plenty of water today & wear your sunscreen if you have to be outside. Have a great day!