Sunday, June 17, 2012

SMAC- Platinum & Gold
Thanks for being here on Father's Day!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
8 x 75 @ 1:20-
odds- drill/swim/drill by 25's free
evens- drill/kick/drill by 25's NO FREE
1:00 rest, check HR

3 x 150 @ 2:45- 100 swim IM, 50 choice kick on back, desc 1-3 to something FAST
6 x 100 @ 1:45- 50 swim, 50 kick desc 1-3 free, 4-6 NO FREE, 3&6 should be juicy
9 x 50 kick desc 1-3's @ 1:00, except #'s4-6 are all @ :45, make the interval
1:00 rest, check HR

3 sets of:
1 x 250 swim free br 3 @ 3:20
3 x 50 swim/kick by 25's NO FREE @ :50
1 x 200 kick on back, desc 1-3 to all out FAST, @ 3:30
No rest between sets.

Finish up with...
1 x 600- 100 choice (NO FREE OR BACK), 100 swim back, desc the 200's 1-3 to what you can
300 drill/swim/kick by 25's= 5000 scy. Do something nice for your father today. Tomorrow at 8 a.m., have a great day!