Monday, November 15, 2010

SMAC- Platinum

600/400, then warmup with Gold through the 6 x 125's, then...
3 x 1200 @ 1:00 rest as follows:
#1- 800 swim negative split free br 3, then 400 IM- each 100 is swim/kick by 50's, get time for the 400 IM
#2- 800 swim negative split back, then 400 IM as above - get IM time, faster than #1
#3- 800 pull free br 3/5/7/9, then :20 rest, then last 400 IM as above, FASTEST of the day!
200 easy drill before you get out = 6700 scy