Tuesday, October 18, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
200- swim/kick by 25's in M-R-S, build each 25 to FAST
1:00 rest
4 sets of:
1 x 100 swim free br 3 with STRONG neg split @ 1:35
1 x 100 swim free br 3, except 3rd 25 is kick @ 1:35
1 x 100 swim/kick by 50's @ 1:35
4 x 25 kick on back @ :40 as follows:
odds- 1/2 kick FAST, 1/2 easy kick
#2- build to FAST
#4- all out kick FAST
No rest between sets; 4th set 100's are @ 1:30
Check HR after 4th set
6 x 50 choice back drill/swim dps back @ 1:00
6 x 300 @ :20 rest as follows:
odds- free swim w/snorkel- roll hips evenly & finish stroke
evens- 250 swim backstroke, desc 1-3 to all out juicy FAST, then :20 rest, then 1 x 50 swim FAST backstroke for time
Just :20 rest throughout the set, check HR after FAST 50 backstroke
Finish up with...
1 x 300 drill/kick by 50's = 6000 scy
Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!