Tuesday, July 31, 2012

SMAC- Platinum
Written for LCM

400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
8 x 100 @ 2:15
odds- kick on back, neg split
evens- drill free/NO FREE by 25's
1:00 rest, check HR

6 sets of:
2 x 50 kick with boards @ 1:10- these are FAST
1 x 100 swim/kick @ 2:10- desc 1-3 (free) and 4-6 (NO FREE)
No rest between sets.

Finish up with your choice:
1 x 700 swim free with snorkel
OR...
1 x 700 swim backstroke

200 easy drill/kick by 50's before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside. Have a great day!