Friday, August 24, 2012

SMAC- Platinum

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

3 sets of:
3 x 175 @ :20 rest as follows:
100 swim IM (in 2nd round, this 100 is drill)
75 kick- desc the 75 kick 1-3
5 x 25 @ :15 rest-
odds are swim 1/2 FAST 1/2 drill
evens are kick build to FAST
1 x 350 swim as follows-
150 smooth
50 drill
150 swim smooth & strong, descending the 3 x 50's to FAST (1st set, this 350 is free; 2nd set is swim backstroke; 3rd set is kick)
1:00 rest between sets, check HR after each set.

After 3rd set, finish up with...
7 x 100 @ :15 rest, 50 swim IM order by 25's, 50 kick easy/FAST by 25's
Check HR after #7
100 easy drill after #7 = 4600

Enjoy the weekend off, be sure to do your drylands on Sunday. Have a great day!