Friday, June 22, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 kick
1:00 rest

4 sets of (odd sets free, even sets NO FREE):
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 25 @ :40- #1 swim build, #2 kick FAST
No rest between sets, check HR after 4th set.

8 rounds of:
2 x 75 swim free br 3 @ :55 (or @ 1:00)
2 x 75 swim desc 1-2 @ 1:40- IM in odd sets, M-R-S in even sets (NO FREE) #2 is FAST
No rest between sets.
After 2nd, 5th & 8th sets...
1 x 350 swim free with snorkel, descend 1-3 to all out SMOKING FAST for time!

With fins, finish up with...
24 x 50 @ 1:00- 1 easy 1 FAST (every third set of 4 is kick, all FAST)
200 easy drill before you get out.

Enjoy your time off this weekend, do some reading, don't get sunburned & offer to help around the house. Have a great day!