Monday Morning, May 16, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:00
2 x 50 swim/kick by 25's @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
1 x 250 swim- choice stroke, but same stroke for all 3 sets; desc 1-3 to what you can
:20 rest between sets.
18 x 100 as follows:
1- swim free/NO FREE by 50's @ 1:40 (interval gets :05 faster in each round)
2- kick choice @ 1:40
3- swim at mile pace @ 1:40
No rest between sets of 3, check HR after each pace 100
With fins, finish up with:
18 x 25 @ :40
1- jungle sprint
2- all drill
3- swim build to FAST
200 drill = 4800 scy
Do an excellent job in school today, get excited for long course training this weekend. Have a great day!