Thursday, August 30, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke, by 25's
1:00 rest

4 sets of:
1 x 400- 50 2 kicks 1 pull breaststroke, 50 choice kick (choice drill in even sets)
:15 rest
8 x 25 kick- odds 1/2 FAST 1/2 moderate, evens all FAST
3 x 100 swim IM @ :20 rest, desc 1-3 to what you can (swim free br 3 neg split on even sets)
3 x 50 kick FAST @ :30 rest (@ :20 rest in 2nd set; @ :10 rest in 3rd set; straight 150 kick FAST for time in 4th set)
1:00 rest between sets, check HR after each set

Easy 100 after 4th set = 4800 scy. Stretch today, drink plenty of water & get excited for next Tuesday. Have a great day!