Tuesday, June 26, 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

3 x 100 drill/swim by 50's @ 2:00
3 x 100 swim/kick by 50's @ 1:50- same stroke as first set of 3 x 100's
3 x 100 kick @ 2:30 desc 1-3 to something juicy!
1:00 rest, check HR

32 x 50 in sets of 8 as follows:
1-4: swim @ 1:00- interval gets :05 faster by round, so last set is @ :45
5-8: kick @ 1:00- interval gets :05 slower by round, so last set is @ 1:15, and these should all be FAST
3 x 200 swim free with snorkel @ 4:30, desc 1-3 to what you can
1:00 rest, check HR

With fins, 3 sets of:
3 x 50 kick FAST @ 1:00
50 drill @ 1:00
1 x 300 kick FAST- if time for the 300 is FASTER than your 3 x 50 (x2), then your workout is over!

200 easy drill before you get out. Wear plenty of sunscreen today & drink lots of water. Have a great day!