Thursday, December 30, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- four 100 IM's, odds are drill, evens are swim
1:00 rest
2 sets of:
2 x 150** @ :15 rest
50 fist free, 25 swim free br 3, 50 choice drill breast or fly, 25 swim same stroke
2 x 100 @ :15 rest- swim/kick by 25's, same stroke as you went on the 2nd 75 of the 150's above
**- 2nd 75 of 150's in 2nd set must be whatever stroke you didn't do in the 1st set.
1:00 rest after 2nd set, check HR
1 x 400-
2 x 25 jungle sprints @ :20 rest, then 1 x 50 drill/swim dist per stroke by 25's
1:00 rest, check HR
SPEEDSET
Warmdown with...
1 x 600 as follows (mix up strokes by 150's):
50 swim easy choice, 50 drill- same stroke as 50 swim, 50 choice skulling
Stretch tonight, eat well and get to sleep as early as possible. Make sure your HW is done so you're not rushing to do it over the weekend. Tomorrow morning at 8:00 a.m., have a great day!