Monday, August 20, 2012

SMAC- Platinum

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

3 sets of- each set gets a little faster (same rest after each swim, but swim everything faster from one set to the next):

1 x 600- 100 swim free 50 kick, 100 swim choice NO FREE 50 kick
:15 rest
1 x 400- 100 swim back/breast by 50's, then 100 kick choice
:15 rest
1 x 200 swim (same stroke entire 200) BIG negative split
:15 rest
1 x 100 swim IM
1:00 rest between sets, check HR
4700 scy

100 easy drill after 3rd set before you get out. How did drylands go yesterday? Have a great day!