Thursday, October 14, 2010

SMAC- Platinum

600 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 50 @ 1:00- 25 swim count strokes, 25 fist- count again - how close??
4 rounds of (don't worry about the clock, all @ :10 rest with great technique)...
1 x 25 fly kick on side
1 x 25 breast kick on back
1 x 25 swim choice with explosive breakout
1 x 75 swim IM, no free- excellent technique throughout
1:00 rest after 4th set, check HR, then...
8 sets of:
1 x 150 swim free br 3 @ 2:00
3 x 50 @ :45 choice- swim/kick or swim free/NO FREE
No rest between sets, check HR after last set immediately & OML
7 x 400 @ :20 rest as follows:
odds- pull free w/snorkel
evens- kick, descend 1-3 to all out smoking FAST, work your breakouts!
1:00 rest after #7, check HR immediately & OML
200 easy loosen = 6400 scy
Do an excellent job on your HW tonight, get excited for the workout tomorrow. Have a great day!