Monday, September 27, 2010

SMAC- Platinum

600 swim easy freestyle
400 reverse IM - each 100 is drill/drill/kick/2 breast-2 fly drill, by 25's
1:00 rest
5 x 50 @ 1:00 ra2 la2 free drill @ 1:00- feel hips rotate evenly
4 x 100 @ 1:45- 50 swim mod neg split br 3, 50 drill/swim NO FREE
3 sets of:
1 x 100 kick on back mod neg split @ 1:50
6 x 25 kick @ :40
odds- fly kick on side
evens- choice FAST
No rest between sets, check HR immediately after 3rd set & OML
2 x 300 swim @ 5:00- JP, backstroke; JR IM (3 x 100 IM's continuously)
4 x 75 swim @ 1:10- JP, backstroke; JR IM (no free)

2 x 300 swim @ 4:45- JP backstroke; JR IM (50 fly/back/breast- 2 times)
4 x 75 swim @ 1:20- same as above, desc 1-3 to what you can, hold for #4

2 x 300 swim @ 4:30- JP backstroke (100 back/50 free if necessary); JR IM- 75 of each stroke
4 x 75 swim @ 1:30- same as above, descend to something juicy!
1:00 rest, check HR immdiately & OML

With fins, finish up with...
9 x 100 @ 2:00 swim descend 1-3 to something all out smoking FAST on #'s 3, 6 & 9
200 easy loosen = 6200 scy. Do an excellent job with your HW tonight, stretch your legs if you can. Have a great day!