Sunday, September 12, 2010



SMAC Platinum & Gold



600/400 or 400/400 - IM is drill/drill/swim/fly kick on side by 25's
1:00 rest
9 x 100 as follows in 3 sets of 3:
1- IM drill @ 1:50
2- IM swim @ 1:40
3- kick negative split on back @ 1:40 (Platinum) or 2:00 (Gold)
1:00 rest, check HR
9 x 5-minute swims @ 6:00, desc 1-3 to what you can as follows:
1-3: swim free br 3
4-6: kick free on back
7-9: swim choice, all the same stroke
Check HR after 3, 6 & 9
200 easy drill before you get out. Eat well tonight & drink plenty of water. Make sure your HW is done and you're ready for the week ahead. Have a great day!