Tuesday, October 26, 2010

SMAC Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Do the 6 x 100/6 x 50/600 with the Gold Group, then...
3 sets of:
3 x 100 kick @ 1:35- make the interval
3 x 100 kick @ 2:30 descend 1-3 to all out smoking FAST
3 x 100 kick @ 1:35- make the interval
:30 rest
6 x 50 swim neg split free br 3 @ :40
1:00 rest between sets, check HR
After 3rd set, check HR OML, then...
200 easy drill = 6300 scy
Do an excellent job with your HW tonight, stretch your legs if you can. Have a great day!