Thursday, June 14, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/kick by 25's
1:00 rest

4 sets of:
1 x 100 drill/swim by 25's @ 1:45
1 x 100 swim/kick by 50's @ 1:35- same stroke as 1st 100
1 x 75 swim no free/free/no free by 25's (no free is same stroke as on 1st 2 x 100's)- 1st round @ 1:10, 2nd round @ 1:05, 3rd round @ 1:00, last round @ :55
No additional rest between sets, check HR after last set.

9 sets of:
3 x 50 swim in M-R-S @ 1:10- 2nd 50 split of 100 Goal Time
1 x 150 swim IM @ 2:45- swim it the same way each set, desc 1-3 to FAST
100 drill in M-R-S
1:00 rest between sets; middle set of 3 can be free on the 3 x 50's

Finish up with...
1 x 600 pull free with snorkel- desc the 150's 1-3 to what you can, then last 150 is drill (no snorkel)


Change quickly for breakfast. Wear your sunscreen today & drink plenty of water. Have a great day!