Sunday, June 24, 2012

SMAC- Platinum & Gold
Welcome Benjamin W., congrats on a great year!


400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest

3 sets of:
4 x 25 choice breaststroke drill @ :40
2 x 50 swim breaststroke desc 1-2 @ 1:00
No rest between sets.

6 rounds of:
200's kick are different each round...
2 x 200 descend 1-2 to FAST (most will be kick, some will be swim/kick)
6 x 25 kick FAST- odd sets @ :45, even sets @ :35
No rest between sets, check HR after odd sets & 6th set.

5 x 300 as follows:
odds- swim free with snorkel, desc 1-3 @ 5:00
evens- swim neg split backstroke @ 4:00
1:00 rest

With fins, finish up with...
24 x 25 @ :40- the usual sets of 4

200 easy drill before you get out. Drink plenty of water tonight & get excited for the week ahead. Have a great day!