Tuesday, September 28, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/fly snow angel drill by 25's
1:00 rest
6 sets of:
2 x 50 @ 1:00 offside breathing free drill
2 x 50 @ 1:00 choice drill in 4th best stroke (NO FREE)
2 x 75 @ 1:20 kick as follows:
#1- kick IM order by 25's on back
#2- 50 kick FAST free on back, :10 rest, 25 FAST dolphin kick LUNGBUSTER on belly
No rest between sets, check HR immediately after 6th set & OML
With snorkel & buoy:
1 x 600 @ 9:00 swim free- roll hips evenly, finish stroke - get time
15 x 50 swim free, 2 @ :50, 1 @ :35
1 x 600 swim free, faster than 1st 600
1:00 rest, check HR immediately & OML
With fins...
Fly stroke drill (with Gold & Silver)
200 easy choice drill = approximately 6000 scy
Do an excellent job with your HW tonight, stretch before you go to sleep. Have a great day!