Tuesday, November 2, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/spin backstroke drill by 25's
1:00 rest
Do the 21 x 50 with the Gold Group, then...
6 sets of:
:20 FAST vertical free kick
:10 rest
:20 FAST vertical dolphin kick
:10 rest
1 x 100 swim 50 choice, 50 back- negative split both 50's
:10 rest
1 x 100 backstroke-
25 drill, 50 swim (25 build to FAST turn, then 25 all out FAST), 25 drill
:10 rest
1 x 300 swim backstroke- get time, descend 1-3 & 4-6 to something juicy!
1:00 rest between sets, check HR after each 300
Finish up with...
1 x 1200 kick as follows:
200 on back
200 on board
negative split the 1st 150 of each 200, the last 50 of each 200 is FAST breaststroke swim
200 easy drill = 6500 scy
Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!