Thursday, October 21, 2010



SMAC- Platinum


600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/skull by 25's
1:00 rest
8 x 50 @ 1:00 drill/kick by 25's
Check HR then continue right into...
6 sets of:
2 x 75 @ 1:20- 50 swim, 25 kick
2 x 75 @ 1:20- kick/swim/kick by 25's
2 x 75 @ 1:20- all kick
:30 rest
1 x 150 kick FAST for time- can you be under 2:15 here?
1:00 rest between sets
200 easy drill after 6th set = 5200 scy
Do an excellent job on your HW tonight, take note of how your arm is feeling later tonight & again in the morning. Have a great day!