Tuesday, October 12, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- 75 drill/swim/drill/2 fly-2 breast drill, by 25's
1:00 rest
8 x 50 @ 1:00-
2- ra2 la2 free drill
2- choice drill NO FREE
1:00 rest
All one set, all freestyle is br 3 in the middle of each 25...

7 x 100 as follows-
odds- 3rd 25 kick choice on back
evens- swim IM, desc 1-3 to what you can
1 x 700 swim free, about 80% effort on the 2nd half
2 x 50 choice drill @ 1:00

9 x 50 @ :50- 2 swim IM order by 25's NO FREE, 1 neg split free
1 x 900 swim free- hold between 85-90% effort on 2nd half
3 x 50 choice drill @ 1:00

12 x 100 as follows:
1- swim/kick by 50's choice @ 1:30
2- swim free/NO FREE by 50's @ 1:30
3- swim neg split free @ 1:30
1 x 1200 swim free- 95% or better effort on 2nd half
1:00 rest, get HR immediately & OML
200 easy = 7000 scy
Do an excellent job on your HW tonight. Stretch your legs if you can, BIG kicking tomorrow. Have a great day!