Wednesday, September 29, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 75 @ 1:15 drill/swim/drill by 25's freestyle
4 x 75 @ 1:15 drill/swim/drill by 25's main race stroke NO FREE
1 x 200 as follows...
odd 25's- swim build to FAST
even 25's kick 1/2 FAST 1/2 easy
1:00 rest, check HR
With snorkel...
18 x 50 swim free, 2 @ :50, 1 @ :40 - roll hips, finish stroke
1:00 rest, check HR immediately & OML
9 sets of:
1 x 150 @ 2:30 kick negative split on back with explosive dolphin kick off of every turn
3 x 50 kick FAST - 1st 3 sets @ :55; 2nd 3 sets @ 1:05; 3rd set of 3 @ 1:15
In each set of 3, 1 set on back, 2nd set with board, 3rd set choice
1:00 rest after every 3rd set
Finish up with...
1 x 600 as follows:
odd 100's choice
even 100 swim IM, desc 1-3 to what you can, should be juicy on last 100
200 easy drill = 6200 scy
Do an excellent job with your HW tonight, get excited for am workout tomorrow morning - speedset!! Have a great day!