Thursday, July 26, 2012

SMAC- Platinum
Written for LCM

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

16 x 100 as follows:
1-4 swim free br 3 @ 1:45
5-8 swim free/NO FREE by 50's @ 1:45
9-12 swim free br 3 @ 1:35
13-16 swim/kick choice by 50's @ 1:45
1:00 rest, check HR

12 x 50 kick as follows:
1-3 @ 1:00 kick on back, make interval
4-6 @ 1:30 kick on back, desc 1-3 to FAST
7-9 @ 1:00 kick with boards, make interval
10-12 @ 1:30 kick with boards desc 1-3 to FAST
1:00 rest, check HR

200 easy drill before you get out = 3200 LCM. Drink plenty of water today, be sure to wear sunscreen if you have to be outside. Tomorrow morning at 8 a.m. (scy). Have a great day!