Wednesday, August 29, 2012

SMAC- Platinum

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

8 x 25 drill @ :10 rest- 2 free, 2 fly or breaststroke (NO BACKSTROKE)
Then, a bit of a ladder for Easy Wednesday...

All @ :15 rest-
2 x 75 choice drill, except last 25 is breaststroke kick on back
1 x 100 swim backstroke
2 x 75 choice drill, except last 25 is fly kick on side
1 x 200 swim backstroke- good underwaters off each turn
2 x 75 choice drill, last 25 is breast kick on back
1 x 400 swim backstroke- good underwaters & build last 25 of each 100 to moderate
2 x 75 choice drill, last 25 is free kick head out (keep hands together, no skulling!)
1 x 600 kick- 100 choice/50 breast kick on back
:30 extra rest, check HR

2 x 100- 50 swim back/breast by 25's, 50 choice drill
1 x 400 swim free br 3, except last 25 in each 100 is br 7
2 x 100- 50 swim back/breast by 25's, 50 breast kick on back
1 x 200 swim free br 3/5/7/9 by 50's
2 x 100- 50 swim back/breast by 25's, 50 choice kick
1 x 100 swim perfect freestyle- count strokes on each 25, desc that # 1-4
1:00 rest, check HR

Finish up with...
1 x 800 swim- odd 100's are choice (NO BACKSTROKE), even 100's are backstroke
Check HR
200 easy drill = 4200 scy

Tomorrow back to work with some juicy kicking. Hope you're getting excited for classes to start, I can't wait to get back to workout. Have a great day!