Thursday, June 21, 2012

SMAC- Platinum & Gold
Written for LCM

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

4 sets of:
1 x 150 @ 3:15- drill/swim/drill by 25's
1 x 100 @ 2:00- swim/kick by 50's, same stroke as the 150
No rest between sets; descend the 100's 1-2. Sets 1&2 are free, sets 3&4 are NO FREE

 8 x 250 as follows:
odds- 150 drill/swim by 25's (same stroke throughout), 100 kick negative split) @ 5:00
evens-
#2- 50's swim @ 1:10, desc 1-3 to FAST, #4 is drill, #5 is FAST
#4- 100 swim FAST from a push/50 drill/100 swim FAST from a dive

After #8...
24 x 50 @ :55 as follows:
4- free swim with snorkel
2- swim choice NO FREE
2- kick on back, both are FAST
Middle set of 8 is 2 with snorkel, 4 swim NO FREE, 2 kick FAST
3rd set of 8 is 2 swim free with snorkel, 2 swim NO FREE, 4 kick FAST

200 easy drill after #24

Drink plenty of water today, off to help around the house & do some reading. Have a great day!