Monday, November 8, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is 6ks back drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 @ 1:00 drill choice free/breast by 25's
1 x 100 @ 1:45** - swim 50 back, 25 breast, 25 free
**2nd set @ 1:35, 3rd set @ 1:25
No rest between sets, check HR after 3rd set, then continue right into...
1 x 400 as follows:
25 drill
25 swim build to FAST
25 1/2 FAST 1/2 drill
25 kick same stroke on back
1:00 rest, check HR again
With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 2:20
1 x 50 @ 1:00- swim FAST/LUNGBUSTER by 25's- target your best 50 Free time
No rest between sets.
Finish up with...
3 sets of:
6 x 100 as follows-
1&2- 50 swim free br 3, 50 swim back @ 1:35
1- swim neg split free br 3 @ 1:20
1 x 400 swim free w/snorkel- negative split each 400, desc the 2nd 200 1-3 to what you can
:30 rest between sets, check HR after each set
200 drill after 3rd set = 6600 scy
Stretch tonight if you can, get to sleep as early as possible. Have a great day!