Thursday, June 7, 2012

SMAC- Platinum & Gold


400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull with free kick, by 25's
1:00 rest


3 sets of:
3 x 50 drill/kick by 25's @ 1:00 (M-R-S), NO FREE
1 x 100 swim/kick by 50's @ 1:45 (same stroke as 50's drill/kick), desc 1-3
1 x 200 swim neg split free br 3 @ 3:00- neg split gets bigger as you go through the set
No rest between sets, check HR after 3rd set.


6 x 50 swim dps/drill by 25's @ 1:10- desc stroke count 1-3/4-6 (one set of 3 free, one set in M-R-S)
32 x 75 @ 2:00-
1 FAST from a dive, 1 drill; change strokes after every set of 4 FAST 75's


300 easy drill/kick by 50's after #32. Do an excellent job with your HW tonight, study thoroughly for your last few exams. REMEMBER- our morning schedule starts next Wednesday, June 13; breakfast at Dream Weaver on Thursday, June 14. Have a great day!