Friday, July 27, 2012

SMAC- Platinum

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

4 sets of:
1 x 150 @ 3:00- 50 drill, 25 swim build to FAST
3 x 50 swim/kick by 25's @ 1:00- same stroke as 150
No rest between sets; 2nd set of 50's @ :55; 3rd set @ :50; 4th set @ :45!!!
Finish up with...
1 x 900 swim free with snorkel- desc the 300's 1-3 to what you can
100 easy drill before you get out.

Enjoy the time off this weekend, drink plenty of water and wear your sunscreen if you have to be outside. Have a great day!