Wednesday, August 15, 2012

SMAC- Platinum

400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM drill, except last 100 is kick (IM order by 25's)
1:00 rest

5 sets of:
2 x 50 drill @ 1:00 (or @ :10 rest if no clock)
1 x 150- 50's are drill/swim by 25's, except middle 50 is breast kick on back
:15 rest between sets, check HR after 5th set

3 x 10 minute swims @ 1:00 rest as follows:
odds- choice all moderate
#2- NO FREE (can be IM, back/breast, some sort of swim/kick, but NO FREE)
Check HR after each 10 minute swim


With fins, finish up with...
24 x 25 @ :45 (or @ :20 rest after each 25)
odds- fly pull with free kick
evens- choice drill or kick build to FAST, except every 6th 25 is dolphin kick LUNGBUSTER!

100 easy drill before you get out = approximately 4550 scy.

Relax today, stretch if you can & drink a lot of water. Back to work tomorrow, have a great day!