Wednesday, September 22, 2010

SMAC Platinum

600 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
1:00 rest
18 x 50 in 3 sets of 6 as follows:
2- drill @ 1:00 (1st set offside breathing free, 2nd set 6 kicks 1 stroke backstroke, 3rd set choice)
2- swim/kick free br 3 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2- swim/kick backstroke @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets of 6, check HR immediately after 3rd set & OML)
1:00 rest
6 x 600 @ :30 rest descend 1-3's to something juicy - use your legs on the 2nd half of each 300!
1-3 free
4-6 back
200 easy drill choice = 5700 scy.
Do an excellent job with your HW tonight, stretch if you can & get to sleep as early as possible - speedset tomorrow morning. Have a great day!