Saturday Evening, May 21, 2011

WAC/SMAC- LCM
Great job this morning!

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 sets of:
1 x 50 ra2 la2 free @ 1:10
1 x 100 @ 1:45 swim easy free br 3/5 by 50's
1 x 50 @ 1:10 choice drill in M-R-S
1 x 100 @ 2:00 swim/kick by 50's in M-R-S
No rest between sets; after 2nd set, continue right into...
8 x 50 as follows:
1&2- swim free br 3 @ :50
3- swim M-R-S, build to FAST at 25M, then drill to the end
4- swim M-R-S all out FAST to 15M, then swim dps to the end
1:00 rest after #8, check HR
3 sets of:
5 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST
4- all drill- sharp drilling, not sloppy drilling
5- done as 3 x 50 swim FAST @ :10 rest, keep track of your times
1 x 200 - drill/kick by 50's
1:00 rest between sets.
Finish up with...
1 x 600- 100 swim free or back, 50 drill in M-R-S
Stretch if you can tonight, enjoy your pizza! Tomorrow morning at 6:00 a.m. Thanks for being here!