Monday, July 23, 2012

SMAC- Platinum

400 free/400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 sets of:
6 x 50 as follows:
odds- drill/kick by 25's
evens- swim/kick by 25's- same stroke as odd 50's
1 x 400 kick desc 1-2 to what you can, check HR after each 400
1:00 rest after 2nd set.

Finish up with...
9 x 100 all @ :15 rest, in 3 sets of 3:
1- swim neg split free br 3
2- swim/kick by 50's NO FREE
3- swim IM, desc 1-3 to what you can.

100 easy drill after #9 = 3200 scy.

Drink plenty of water today, be ready for some BIG kicking tomorrow. Have a great day!