Wednesday, November 3, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is 50 kick, 50 drill/swim
1:00 rest
3 sets of (with Gold Group):
4 x 75 @ 1:20 various drilling
1 x 150 IM @ 2:30- neg split each 50, use your legs
1 x 150 swim BIG neg split free br 3 @ 2:30
No rest between sets, check HR.
With fins, 6 sets of:
6 x 25 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drilling
4- al swim FAST
5- dolphin kick LUNGBUSTER
6- kick on back FAST
Then, after #6...
1 x 50 FAST @ 1:00- sets 1&4 are kick on back, sets 3 & 4 are swim free
No rest between sets, check HR after 50 in each set
Finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
:30 rest
1 x 800 free w/snorkel- pull or swim, either way, roll hips evenly & finish stroke
:30 rest
1 x 800 swim backstroke- good underwater breakouts here!
200 easy drill = 6200 scy
Do an excellent job on your HW tonight, eat well & drink a lot of water. Big kicking tomorrow. Have a great day!