Tuesday, August 7, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- odd 100's are drill/swim by 25's, even 100's are kick
1:00 rest

2 x 200 @ :15 rest- drill/swim by 50's, one free, one NO FREE
6 x 75 @ 1:25- 25 ta2 la2 free drill, 50 drill/swim choice by 25's (even 75's NO FREE OR BACK)
9 x 100 as follows:
1- swim free br 3 @ 1:35
2- swim free/NO FREE by 50's @ 1:35
3- swim IM @ 1:45, desc 1-3 to what you can
No rest between sets of 3; after #9, continue right into...
18 x 50 kick as follows:
3 @ :55, neg split on back
3 @ :50 choice
3 @ :55, neg split on back
3 @ :45 choice
3 @ :55, neg split on back
3 @ :40- swim/kick by 25's, make interval
Focus on great underwater dolphin kick off each wall throughout the set.
1:00 rest after #18, check HR

Finish up with...
4 x 75 @ 1:15- 50 swim free br 3, 25 swim breaststroke, good dps
100 easy drill before you get out = 3850 scy

Drink plenty of water today, try to stretch this afternoon. Make sure you're ready for your meeting at CSM on the 9th, let me know if you need anything from me before that meeting. Mornings in September will be good, as the Masters group will be starting at 6:15, so full drylands before you get in to swim at 6:15 a.m. Have a great day!