Tuesday, August 21, 2012

SMAC- Platinum

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

6 x 100 as follows:
odds- 50 drill, 50 kick- mix up strokes as you go through the set
:15 rest
evens- 50 swim free br 3, 50 swim NO FREE (same stroke as drilled on odd 100's)- neg split each 50
:05 rest
15 x 50 @ :50 (or @ :10 rest)
1&2- swim free/NO FREE by 25's
3- swim/kick by 25's NO FREE
1:00 rest after #15, check HR

3 x 300 kick desc 1-3 to something juicy @ :20 rest (same kick for all three 300's)
Check HR

Finish up with...

4 sets of (@ :15 rest throughout each set):
4 x 25 kick FAST
1 x 100 IM swim, desc 1-4
1 x 100 kick FAST- odd sets breast kick with boards, even sets are choice
4 x 25 swim IM order by set (odds 1/2 FAST 1/2 drill, even 25's build to FAST)
No additional rest between sets, check HR after each set.

100 easy drill after 4th set = 4750 scy.

Drink lots of water today, stretch if you can. Easy Wednesday tomorrow. Have a great day!