Monday, August 27, 2012

SMAC- Platinum
Happy Birthday, EC!

400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest

8 x 50 @ :10 rest as follows:
odds- drill/kick by 25's
evens- swim/kick by 25's
Switch strokes after 4 x 50's
1:00 rest after #8, check HR

3 sets of:
1 x 600 (by 200's - free/IM/kick) neg split each 200 & desc the 600 1-3; 3rd set the 600 should be juicy
3 x 100 @ :20 rest desc 1-3 to what you can; 1st round 100's are free, 2nd round 100's are swim back, 3rd round 100's are kick
:30 rest between sets, check HR after each set

Finish up with...
16 x 25 @ :15 rest
All 25's are 1/2 FAST 1/2 drill
odd 25's are swim
even 25's are kick
Check HR after #16, then 200 easy drill/swim by 25's = 4500 scy.

Drink plenty of water today, stretch if you can. Last week going solo, keep up the good work. Have a great day!