Wednesday, June 13, 2012

SMAC- Platinum & Gold


400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
8 x 100 @ 1:45
odds- drill, 50 free, 50 in 4th best stroke
evens- swim back/breast by 50's
Check HR, then...

3 sets of:
2 x 50 drill/swim by 25's @ 1:00 in 4th best stroke
1 x 350 pull free w/snorkel @ 5:00
3 x 50 swim in 4th best stroke, desc 1-3 to what you can @ 1:00
1 x 300 swim backstroke with moderate negative split
1:00 rest between sets, check HR after each set.

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


200 easy drill = 5100 scy. Enjoy your first day of summer break- drink a lot of water & don't get sunburned. Breakfast tomorrow morning after workout. Have a great day!