Thursday, August 2, 2012

SMAC- Platinum

400 swim freestyle
400 reverse Im- each 100 is 50 drill, 25 fly kick on side, 25 2 kicks 1 pull breast drill
1:00 rest

3 rounds of:
2 x 75 @ :10 rest
1 x 100 kick easy/FAST by 25's (breaststroke kick in odd sets, choice in 2nd set)
:10 rest
1 x 150 swim negative split free br 3 (2 x 75's IM in 2nd set, desc 1-2)
:10 rest between sets, check HR after 3rd set

9 x 100 in 3 sets of 3, all @ 1:35-
1- swim back/breast by 50's
2- swim/kick choice by 50's @ 1:35
3- all kick choice (same kick for all 3), desc 1-3 to all out FAST
:30 rest after #9, check HR, then continue right into...

1 x 400 kick choice as follows:
odd 100's, easy/FAST by 25's
even 100's- easy/FAST by 50's
1:00 rest

Finish up with...
12 x 25 @ :40
odds- drill
evens- swim build to FAST
Change strokes after every 4 x 25's

100 easy drill before you get out. Enjoy your time off this weekend. Be sure to do your drylands on Sunday, then we'll pick it up with workouts again on Monday (Mon-Fri until we start up again in September). Be sure to talk to your parents this weekend. Have a great day!