Monday, July 30, 2012

SMAC- Platinum

400 swim freestyle/400 reverse IM
1:00 rest
4 sets of:
1 x 100 kick @ 1:45 neg split on back
4 x 25 swim @ :45 FAST- odd sets free, even sets NO FREE
No rest between sets, check HR after 4th set

4 sets of:
3 x 25 breaststroke drill @ :40- different drill by round
2 x 75 @ 1:20 desc 1-2, swim 50 back, 25 breaststroke
No rest between sets, check HR after each set

Finish up with...
6 x 150 kick @ 2:40
odds- 100 on back, 50 with board FAST
evens- 100 with board, 50 on back FAST
1 x 200 kick FAST for time
200 easy drill before you get out.

Drink plenty of water today, wear your sunscreen if you have to be outside. Have a great day!