Tuesday, December 28, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 10 is drill/drill/swim/kick by 25's
1:00 rest
3 x 50 choice free drill @ 1:00
1 x 200- 50 ra2 la2 free drill, 50 kick on back neg split
:30 rest
5 x 50 choice drill @ 1:00 in MRS, NO FREE
1 x 100 swim/kick by 25's in MRS
1:00 rest, check HR
Platinum- distance free pace set (desc the 400's pull)
Gold-
4 sets of:
4 x 50 swim at 200 GP in MRS @ 1:15
100 drill
1:00 rest between sets.
Finish up with...
1 x 600- odd 100's are drill/kick by 50's, even 100's are swim easy choice
Remember, workout tomorrow is from 8-10 a.m. Have a great day!