Tuesday, August 28, 2012

SMAC- Platinum

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

9 x 100 all @ :15 rest as follows:
1-3, 50 ra2 la2 free drill, 50 breast kick on back
4-6, 50 2 fly/2 breast drill, 50 kick negative split
7-9, 50 swim free br 3/5 by 25's, 25 6 kicks 1 pull backstroke, 25 swim backstroke build to FAST finish
1:00 rest, check HR

6 x 400 as follows:
4 x 75 @ :15 rest, as follows:
odds- 50 swim IM order by 25's, 25 kick at 85% on #1, all out FAST on #3
evens- 50 swim backstroke with strong neg split, 25 swim breaststroke with FAST recovery to the front
1 x 75 kick all out FAST for time
:20 rest (:10 rest after even sets)
1 x 25 dolphin kick LUNGBUSTER!
1:00 rest between sets, check HR after each set.

Finish up with...
1 x 400 kick as follows:
100- 75 moderate choice, 25 FAST breaststroke kick on back
100- 50 moderate choice, 50 FAST breaststroke kick on back
100- 25 moderate choice, 75 FAST breaststroke kick on back
:30 rest
with boards: 1 x 100 kick FAST breaststroke with boards.
Check HR


100 easy drill = 4600 scy. Easy Wednesday tomorrow, last one before we're back at the pool. Have a great day!