Friday, October 8, 2010

SMAC- Platinum

600/400- the IM is swim/drill/swim/kick by 25's
1:00 rest
Do the Gold workout as written, except...
Instead of the "4 sets of...2 x 75/1 x75/1 x 75/1 x 50" set, do...
6 x 400 as follows:
1&2- swim neg split free descend 1-2 to something juicy br 3 @ 6:00
#3- kick choice neg split @ 7:00
4&5- swim neg split backstroke desc end 1-2 to something juicy @ :30 rest
#6- pull free w/snorkel- faster than???
Check HR after each 400.
After fin set, 200 easy drill = 6500 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday to do it all! Have a great day!