Monday, August 13, 2012

SMAC- Platinum

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

9 x 75 @ :10 rest
1- 50 fist free, 25 breast kick on back
2- 25 ra2 la2 free drill, 50 drill/swim breast or fly by 25's
3- 25 swim free, 50 kick neg split
9 x 25 @ :40 as follows:
1- choice kick 1/2 FAST 1/2 moderate
2- choice kick build to FAST
3- swim breaststroke build to FAST
1:00 rest, check HR

3 x 300 @ :15 rest as follows:
1- swim free br 3- neg split each 100
2- swim free br 3- except 2nd 100 is NO FREE, neg split each 100
3- swim/kick/swim by 100's, NO FREE, neg split each 100
1:00 rest, check HR

4 sets of, as follows:
2 x 125 swim free br 3, except 3rd 25 is br 5 @ 2:00 (or @ :10 rest if no pace clock)
2 x 100 swim/kick by 50's NO FREE @ 1:45 (or @ :15 rest if no pace clock), desc 1-2 to FAST
No rest between sets, check HR immediately after 4th set & OML

100 easy drill = 4500.

Drink plenty of water today, stretch if you can. How did drylands go last night? Is Wednesday a good day for me to come down to workout (works best for me)? Let me know, have a great day!