Thursday, August 16, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest

3 sets of:
4* x 50 drill/kick by 25's @ 1:05 (@ :15 rest if no clock)
1 x 75 kick desc 1-3 to something juicy
:30 rest between sets.
*50's in the 2nd & 3rd set are swim/kick, 2nd set @ :55 (:10 rest if no clock), 3rd set @ :50 (:05 rest if no clock)
After 3rd set, check HR, then...
5 x 125 @ :15 rest swim free br 3 (except br 5 @ 3rd 25), desc 1-3 to FAST, #4 is easy, #5 is FAST
1:00 rest, check HR

9 x 150 kick @ :20 rest as follows:
1- 100 kick on back neg split, 50 kick FAST with boards
2- 50 kick on back neg split, 100 kick FAST with boards
3- 150 kick IM order by 50's, all FAST
Check HR after each FAST 150 (#3, 6 & 9), then 1:00 rest after #9

Finish up with...
20 x 50 @ :50 (or with ::08 rest after each 50) as follows:
1&2- always swim free br 3/5 by 25's with STRONG negative split
3&4- always swim IM order by 25's (fly/back on #1, then back/breast on #2)
#5- kick FAST free with boards
Check HR after #20

100 easy drill before you get out = 4700 scy

Drink plenty of water today, stretch if you can & make sure you have your books for classes. Let me know how this workout goes for you. Have a great day!