Sunday, June 10, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest

4 sets of:
6 x 25 @ :35- odds are 1/2 FAST 1/2 drill; evens are swim build to FAST
1 x 100 kick @ 2:00 (4 x 25 @ :10 rest in 1st set; then 50/2 x 25 @ :10 rest; 3rd set is straight 100 kick FAST; 4th set is choice from the previous three sets)
2 x 75 swim IM desc 1-2 to something juicy @ 1:30
No rest between sets, check HR after 4th set

9 x 150 swim @ 2:40 desc 1-3's; 1-3 choice, 4-6 kick on back, 7-9 free with snorkel
3 x 600 kick @ :20 rest as follows:
200- 50 kick FAST with bards, 150 kick on back (neg split)
200- 100 kick FAST with boards, 100 kick on back neg split
200- 150 kick FAST with boards, 50 kick FAST on back

200 easy drill/kick by 50's before you get out. Do an excellent job preparing for your last couple of exams this week. REMEMBER, morning schedule starts on Wednesday, June 13. Have a great day!