Tuesday, October 5, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- eqach 100 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 breast pull w/free kick- choice kick on back or side by 25's (drill is choice back drill in 2nd set)
1 x 250 - odd 50's are kick on back neg split, even 50's are swim same stroke as drill above
:30 rest between sets, check HR
After 3rd set, continue right into...
3 sets of:
6 x 100 (2 sets of 3)-
1- swim/kick by 50's @ 1:35
2- swim free/NO FREE by 50's @ 1:30
3- swim neg split free br 3 @ 1:25
1 x 400 swim backstroke- get time, desc 1-3 to what you can
:30 rest
1 x 200 kick neg split w/board
1:00 rest between sets, check HR after each set
MYSTERY SET
200 easy drill = 6550 scy
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!