Wednesday, June 27, 2012

SMAC- Platinum & Gold
Written for LCM

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

4 sets of:
3 x 50 @ 1:05- 1/2 swim dps, 1/2 drill
1 x 200- 100 swim free br 3/5 by 50's, 100 kick negative split - good underwaters!
:20 rest between sets, different stroke on the 50's for each round.

4 sets of:
6 x 50 - odds swim free br 3 @ :55, evens swim/kick by 25's NO FREE @ 1:05
1 x 300 pull free with snorkel (400 in 2nd set, 500 in 3rd set, 600 in 4th sets)
:30 rest between sets, check HR after each set.

200 easy drill after 4th set = 5000 LCM. Wear your sunscreen today, drink plenty of water. Have a great day!