Tuesday, August 14, 2012

SMAC- Platinum

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

8 x 75 @ :10 rest
odds- 50 swim free br 3, 25 drill NO FREE
evens- kick/swim/kick by 25's- build the kick to FAST
8 x 50 swim- 4 @ :50, 4 @ :45 (if no clock, 4 @ :10 rest, then last 4 @ :05 rest
1&2- swim free/NO FREE by 25's
3&4- swim/kick by 25's choice
1:00 rest, check HR

4 sets of:
2 x 200 kick BIG negative split @ :20 rest, desc total time 1-2
1 x 100 kick FAST for time as follows:
odd sets- BROKEN, 1 x 50, then 2 x 25, all @ :10 rest
2nd set- 4 x 25 kick all @ :15 rest
4th set...1 x 100 kick all out FAST for time, how close can you come to your average time from the first three broken 100's kick???
1:00 rest between sets, check HR after each set.

Finish up with...
1 x 700 swim as follows-
odd 100's- back/breast by 50's, neg split each 50
even 100's- swim STRONG negative split freestyle br 3/5 by 50's
Check HR, then...
100 east drill choice = 4500 scy
Check HR again

Stretch today if you can, easy Wednesday tomorrow. Let me know what day might be best to come down & see your workout, looks like Wednesday works best for me this week, not sure about next week yet. Have a great day!