Thursday, June 28, 2012

SMAC- Platinum & Gold
Written for LCM

400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, 50 choice
1:00 rest

15 x 50 @ 1:10
1- drill M-R-S
1- swim build in M-R-S
1 kick FAST
1 x 150-
drill/kick FAST/drill by 50's
1:00 rest, check HR

4 sets of:
2 x 100 swim free br 3 @ 1:35
1 x 50 swim FAST in M-R-S @ 1:10
1 x 50 drill in M-R-S @ 1:10
1 x 100 swim free br 3 @ 1:35
2 x 50 swim FAST in M-R-S @ 1:10
1 x 50 drill in M-R-S @ 1:10
3 x 50 swim FAST in M-R-S @ 1:10
1 x 100 kick FAST choice @ 2:30
No rest between sets, except...
200 pull br 3/5 by 50's after 2nd set
400 pull free br 3/5 by 50's after 4th set


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