Wednesday, August 22, 2012

SMAC- Platinum

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

2 sets of:
2 x 125 @ :10 rest- 50 fist free drill, 75 drill/kick/drill by 25's NO FREE
3 x 100 @ :15 rest- 50 swim free br 3, 50 swim/kick by 25's NO FREE
4 x 50 swim free/NO FREE by 25's @ :10 rest
5 x 25 @ :15 rest as follows:
odds- kick 1/2 FAST 1/2 easy
evens- kick build to FAST,
except...
#5- dolphin kick LUNGBUSTER
1:00 rest between sets, check HR

Finish up with...
1 x 1800 as follows:
600 swim free br 3/5/3/7 by 100-50 (100 br 3, 50 br 5, 100 br 3, 50 br 7- 2x)
600 kick- 100 neg split choice, then 50 kick breaststroke build to FAST- 4x
600 pull free br 3/5/7/9 by 50's
1:00 rest, check HR

200 easy drill = 4550 scy. Drink plenty of water today, stretch if you can. Big kicking tomorrow. Have a great day!