Thursday, August 23, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/6 kicks 1 pull backstroke drill- by 25's
1:00 rest

12 x 50 @ :10 rest as follows:
1&2- ra2 la2 free drill
3&4- choice drill NO FREE, and the 3rd 50 is NO BACKSTROKE
1 x 400 swim/kick by 50's NO FREE, descend the 100's 1-2 & 3-4
1:00 rest, check HR

3 sets of:
6 x 50 @ :10 rest, swim/kick by 25's IM order by 50's
1 x 150 swim STRONG negative split swim free br 3
:10 rest
2 x 150 IM @ :15 rest- 50 fly/50 back/50 breast- each 50 is swim/kick by 25's, desc the 2 x 150's to what you can, #2 should be juicy!
1 x 150 kick FAST for time, get time
1:00 rest between sets, check HR

100 easy drill after 3rd set = 4600 scy.

Drink plenty of water today, get excited for one last week of break before we start workouts. Tomorrow will be some shorter faster swimming. Have a great day!