Wednesday, August 1, 2012

SMAC- Platinum
Written for LCM

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

3 sets of:
1 x 150 @ 3:15- drill/swim/drill by 50's
1* x 50 kick FAST @ 1:15
* 3 x 50 kick FAST in 2nd set, 5 x 50 kick FAST in 3rd set; check HR after each set.

24 x 50 in sets of 4 as follows:
1-2, always swim free br 3 @ :55 (@ :50 in even sets of 4)
3- swim build to FAST (NO FREE) @ 1:10
4- kick build to FAST (NO FREE) @ 1:10
No rest between sets of 4

100 easy drill before your choice of TIME TRIALS- everybody does at least one! After that you can go. Workout posted for tomorrow, then again on Monday. Stay well hydrated, keep up with your summer reading. Have a great day!