Monday Morning, August 6, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest

6 x 50- 2 drill/kick by 25's @ 1:00; 1 swim/kick by 25's @ :50 (can be free)
3 x 100 kick neg split @ 1:45 (can be @ 1:50 if necessary)
9 x 50- 2 drill/swim breaststroke @ 1:05, 1 swim neg split breaststroke @ :55
1 x 150 kick negative split @ 2:40- get time
1 x 150 kick negative split FASTER than 1st 150 @ 2:40
6 x 50 @ :50 swim/kick choice by 25's, except odd 50's are breaststroke
6 x 100 kick @ 2:10- odds are moderate, evens are FAST
1:00 rest, check HR after #6

Finish up with....
6 x 75 @ 1:10 swim free br 3, except evens are 50 free, 25 NO FREE
6 x 50 swim back/choice by 25's @ :50
Check HR


3800 scy. Go an easy 100 drill before you get out. Let me know how your legs felt on the kicking, what you went on the FAST 100's kick. Drink plenty of water today, stretch a little this afternoon. 3800 tomorrow & Wednesday, then jumping up to 4200 or so for Thursday & Friday. Have a great day!