Friday, June 29, 2012

SMAC- Platinum & Gold
Written for scy

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

5 sets of:
1 x 100 drill/swim by 50's @ 1:45
1 x 200 @ 3:30- 100 swim/kick (same stroke as 1st 100), then 100 swim IM
After odd sets...
6 x 50 swim IM order by 25's @ :55 (@ :50 in round 3; @ :45 in round 5)
After even sets...
6 x 75 swim- 50 free br 3, 25 NO FREE @ 1:10 (@ 1:05 in 4th set)
Check HR immediately & OML

 200 easy drill/swim dps by 25's
1:00 rest
200 IM for time from a dive- should be FAST!

600 easy- 100 drill/swim by 50's, 100 kick on back before you get out. Enjoy the time off this weekend, be sure to watch the Trials coverage, drink plenty of water & wear your sunscreen if you have to be outside. Thanks for training with us, Benjamin, we'll miss having you in workout with us. Good luck with the rest of your summer! Have a great day!