Monday, November 1, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2k1p breast by 25's
1:00 rest
2 x 100 @ 1:45- 50 fist free br 3, 50 choice back drill
4 x 50 @ 1:00- breast pull with free kick, fist back drill by 25's
3 x 200 @ :20 rest- 100 drill/swim back, 100 drill/swim breast, build each 25 to FAST
4 x 125 @ 2:00 as follows:
50 swim neg split free br 3, 50 swim back/breast, 25 kick- make the interval
1:00 rest, check HR immediately & OML
PACE SET
Check HR after 4th 100 in each round & again after the 400 pull
Finish up with...
12 x 100 kick negative split with explosive underwater dolphin kick; #4, 8 & 12 are with a board
200 easy drill = 6300 scy
Do an excellent job with your HW tonight, get to sleep as early as you can. Have a great day!