Wednesday, August 8, 2012

SMAC- Platinum
3 x 400 to start today

400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, 50 2 kicks 1 breaststroke pull drill
400 swim/kick by 50's, all backstroke
1:00 rest

6 sets of:
2 x 100 swim choice @ 1:35 (br 3 if freestyle)
3 x 50 swim free br 3 @ :55 (odd sets NO FREE, can be breast/back, all back, fly/back, kick, but NO FREE- still @ :55)

Finish up with...
12 x 25 @ :45
odds- drill
evens- swim build to FAST
EXCEPT....#'s 5, 8 & 11 are LUNGBUSTER
200 easy drill = 3800 scy

4500 tomorrow, AND your meeting/orientation- hope you're ready. Drink lots of water today, eat well. Have a great day!