Tuesday, July 25, 2012

SMAC- Platinum
Written for LCM

400 swim free/400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 200 @ :20 rest
odd 200's- 100 swim free br 3, 100 drill/swim by 25's NO FREE
#2- kick, negative split each 100
3 sets of:
1 x 150 @ 3:00- 50 kick build, 50 drill/swim by 25's in M-R-S, 50 swim free
3 x 50 (5 x 50 in 2nd set; 7 x 50 in 3rd set)-
odd 50's- swim free br 3 @ :50
even 50's- 1/2 swim M-R-S, 1/2 swim free @ 1:00
No rest between sets.

With fins, (from mid-pool) finish up with...

12 x 50 @ 1:05
odds- 25 drill, 25 kick FAST on back
evens- 25 different drill, 25 LUNGBUSTER!


100 easy drill = 3200 LCM. Drink plenty of water today, wear your sunscreen if you have to be outside & follow up on that appointment for August 9. Have a great day!