Tuesday, June 19, 2012

SMAC- Platinum & Gold
Written for LCM

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

16 x 50 as follows:
1-8: odds drill/swim by 25's, evens swim/kick by 25's - 2 free, 2 NO FREE
9-16: odds swim/kick free @ :55, evens swim/kick NO FREE @ 1:00
6 sets of:
2 x 100 swim strong neg split free br 3 @ 1:45
3 x 50 @ 1:10- kick in odd sets all FAST, swim desc 1-3 to FAST in even sets
No extra rest between sets, check HR after each round of 50's

With fins, finish up with...
15 x 50 @ 1:00 from mid-pool, 25 swim into the turn, then 25 LUNGBUSTER, desc 1-3's to FAST

200 easy drill before you get out. Be sure to drink plenty of water & wear your sunscreen if you have to be outside today. Have a great day!