Wednesday, September 15, 2010

SMAC Platinum & Gold

600/400 - the IM is drill/drill/swim/snow angel fly drill by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
odds- 50 offside breathing free drill, 100 choice neg split kick
#2- 100 swim IM, 50 choice kick on back easy/FAST by 25's
16 x 50 as follows:
1-4 free br 3 @ :50
5-8 free br 3 @ :45
9-12 free/NO FREE by 25's @ :50
13-16 swim/kick choice by 25's @ :45
1 x 400 IM kick as follows:
4 x 100 IM's continuously - 1st 100 the fly is kick FAST; 2nd 100 the backstroke is kick FAST; 3rd 100 the breaststroke is kick FAST; 4th 100 the free is kick FAST
1:00 rest, check HR immediately & OML
12 x 75 kick choice @ 2:00 descend 1-3 to something juicy!
200 easy drill = 4200 scy.
Do an excellent job with your HW tonight & eat well. Have a great day!