Tuesday, June 12, 2012

SMAC- Platinum & Gold


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

9 x 50 - 2 drill/swim by 25's @ 1:00, then 1- swim/kick by 25's @ :50 (@:45 in 2nd set, @ :40 in 3rd set)
1 x 400 swim/kick by 50's- 100 free, 200 NO FREE, descend the 100's 1-2 & 3-4
1:00 rest


6 sets of:
1 x 100 swim neg split free br 3 @ 1:25/1 x 50 swim neg split in M-R-S @ :50
1 x 100 swim neg split free br 3 @ 1:35/2 x 50 swim at 200 GP @ 1:00
1 x 100 swim neg split free br 3 @ 1:45/3 x 50 swim FAST @ 1:10
Same stroke for all 50's throughout the set; check HR after last 50 in each round.


Finish up with...
1 x 450 swim back, desc the 150's 1-3 to what you can
:20 rest
1 x 450 kick choice desc the 150's 1-3 to what you can
200 easy drill/swim dps by 25's before you get out.


Congrats on finishing up the school year! Just a few weeks left until we start to rest for NBAC, so stay focused on that. REMEMBER, our morning schedule starts tomorrow; breakfast on Thursday, June 14 after workout. Have a great day!