Friday, August 17, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest

Straight through...
1 x 600 swim free br 3/IM/free br3 by 200's, neg split each 200 (each 50 on the IM)
:20 rest
6 x 100 swim free br 3 @ 1:30- neg split odds br 3, evens are 75 free, 25 swim NO FREE or back
1 x 600- 200 kick/200 swim back/200 kick- neg split each 200
:15 rest
6 x 100 @ 1:25
odds- swim STRONG neg split free br 3, evens are 75 swim free, 25 back
1 x 600 200 swim IM (50 of each, but last 50 is kick free), 200 kick easy/FAST by 25's, 200 swim backstroke easy/FAST by 25's
:10 rest
6 x 100 swim @ 1:40
odds- swim IM
evens- 50 swim/50 kick NO FREE, desc 1-3 to something juicy!
Check HR immediately & OML

100 easy drill = 4500

Enjoy your time off this weekend, plan on doing drylands on Sunday, then back to regular swim on Monday. Stretch if you can. Have a great day!