Friday, August 31, 2012

SMAC- Platinum

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

3 sets of:
9 x 50 @ :10 rest (same stroke for all 9, but can change strokes from set to set)-
1&2 are drill/kick, build the kick to FAST
#3- swim/kick, descend these 1-3 to what you can, #3 should be juicy
1 x 400- 200 swim negative split, 200 kick negative split (choice stroke)
:30 rest between sets, check HR after each 400

Finish up with...
12 x 100 @ :15 rest as follows-
odds, swim STRONG negative split backstroke
evens- swim IM, desc 1-2

100 easy drill = 4650 scy. Enjoy the weekend off. Do your drylands on Monday, and we'll start up at the pool on Tuesday. Have a great day!