Wednesday, July 25, 2012

SMAC- Platinum
Written for LCM

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

3 sets of:
1 x 150 @ 3:00- 50 swim free br 3, 100 drill/swim by 25's, NO FREE
1 x 100- swim/kick by 50's in M-R-S, NO FREE, @ 2:00
1 x 50 @ 1:00- swim in M-R-S, NO FREE- same stroke as 100
1 x 200 kick- descend 1-3 to what you can
1:00 rest between sets, check HR after each set

With snorkel...
1 x 900 swim freestyle (br 3/5 by 100's if no snorkel)- even 100's are STRONG
1:00 rest
100 easy drill before you get out.

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