Wednesday, June 20, 2012

SMAC- Platinum & Gold

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


4 sets of:
1 x 50 @ 1:10- drill/kick by 25's NO FREE
1 x 100 @ 1:45 swim NO FREE (same stroke as 50 drill-kick above)/free, by 50's
No rest between sets; check HR after last 100, then...
3 x 600 @ :20 rest as follows:
200 swim NO FREE
200 kick on back (neg split each 100)
200 swim free with snorkel- desc these 200's 1-3 to what you can
1:00 rest after #3, check HR after each 600

With fins, finish up with...
6 sets of:
50 kick build @ 1:00
50 swim (build)/drill by 25's @ 1:00
25 FAST LUNGBUSTER @ :40
25 swim FAST @ :40
No rest between sets, check HR after last round.

100 easy drill before you get out. Have a great day!