Wednesday, October 13, 2010


SMAC- Platinum


600 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling, by 25's
1:00 rest
6 x 300 as follows, all @ :20 rest
1- 50 offside breathing free drill, 25 fly kick on side
2- 50 choice drill/swim by 25's NO FREE, 25 choice kick on back build to FAST
3- swim with snorkel, desc the 100's 1-3 to what you can
1:00 rest after #6, check HR immediately & OML
6 x 200 as follows, all @ :20 rest
odds- kick choice neg split on back, desc 2nd 100 1-3 to what you can
evens- 100 swim IM, 100 kick FAST- can be different kick on each 200, but all must be FAST
1:00 rest after #6, check HR immediately & OML
With belt & bleach bottle, 8 sets of:
2 minutes of:
:20 FAST vertical kick with bleach bottle
:10 rest
:10 FAST kick w/board- get out as far as you can, then hold that spot for :10
(3 rounds = 2:00), then take belt off for...
2 x 50 kick FAST @ 1:00
No rest between sets after the 50's kick @ 1:00
Check HR after 8th set, then finish up with...
1 x 800 pull w/paddles & snorkel- roll hips evenly, finish stroke
200 easy drill = 5800 scy. Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!