Monday, October 4, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim/snow angel fly drill/choice kick on back by 25's
1:00 rest
See "9 sets of..." in Gold workout
With snorkel, 8 sets of:
1 x 150 swim free @ 2:15
1 x 100 swim free @ 1:15
No rest between sets, check HR at end.
Finish up with...
1 x 1500 as follows:
300 swim backstroke - great turns & breakouts throughout
200 kick choice negative split
100 swim IM - descend 1-3 to what you can
200 easy drill = 6050 scy
Do an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!