Sunday, July 22, 2012

SMAC- Platinum

400 free/400 reverse IM
6 sets of:
2 x 50 drill/kick by 25's @ :10 rest (same stroke for both 50's)
3 x 25 @ :10 rest-
odd sets, 1/2 swim FAST 1/2 drill
even sets, kick all FAST
After even sets...
1 x 150 swim choice negative split
1:00 rest after even sets, check HR

After 6th set...
7 x 100 kick @ :20 rest
odds are STRONG negative split
evens are easy/FAST by 25's

100 easy drill after 7th 100 = 3100

Drink plenty of water today, get a walk in if you can. Will email directions to my house tonight, plan on being here by 11 a.m. Have a great day!