Wednesday, October 6, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/fly kick on side by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
25 kick build to FAST
25 choice fist free drill br 3
25 fly drill
25 swim fly
1:00 rest
With fins:
16 x 75 @ 1:30
50 drill (4 of each stroke)
:05 rest
25 explosive dolphin kick on back (evens are LUNGBUSTER!)
1:00 rest
4 sets of:
6 x 50 swim with snorkel @ :55 (:05 faster in each round)
1 x 250 pull w/snorkel desc 1-4 to what you can
:30 rest between sets, check HR
200 easy drill after 4th set = 6200 scy
Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!