Tuesday, November 9, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/snow angel fly drill byv 25's
1:00 rest
Same warmup as Gold, through the 6 x 5-minute swims; then...
4 sets of:
1 x 450 pull free br 3/5/7 by 150's
:20 rest
6 x 25* @ :40 1/2 FAST 1/2 drill for 2, then 3&6 are swim build to FAST
*25's can be with fins if you'd like
200 easy loosen = 6600 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!