Saturday Morning, May 21, 2011

SMAC- Platinum & Gold - written for LCM
Welcome Wagner Aquatic Club!

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:10
odds- 1/2 drill, 1/2 swim
evens- 1/2 drill, 1/2 kick
1 x 300 @ 5:30 swim-
50 free br 3, 50 M-R-S, NO FREE
descend the 100's 1-3, check HR after each 300
1:00 rest after 2nd set
2 x 150 @ 3:00 swim IM (NO FREE)- each 50 is 1/2 swim, 1/2 drill
1 x 400 @ 6:30 free swim neg split- br 3/5/3/7 by 50's, get time
4 x 150 @ 3:00 swim IM- NO FREE, descend 1-2 (2x)- #3 can be 1/2 swim 1/2 drill
1 x 400 @ 6:30 swim free neg split br 3/5/3/7 by 50's, FASTER than 1st 400
3 x 200 IM @ 4:00- swim fly/back/breast, then last 50 is kick free on back; desc 1-3 to something juicy, get time
1 x 400 swim neg split free br 3/5/3/7 by 50's- FASTEST of the day!
1:00 rest, check HR
1 x 600 as follows:
50 drill, 50 swim dps, 50 kick build to FAST by 25 meters
1:00 rest
Finish up with...
24 x 50 (3 sets of 8):
1&2- 1/2 drill, 1/2 kick @ 1:10
3- swim build to FAST in M-R-S @ 1:00
4- swim free br 3 @ :50
5- all drill @ 1:10
6&7- swim in M-R-S, desc 1-2 @ 1:00, #2 should be smoking FAST
8- swim free br 3 @ :45
Check HR after #24
200 easy drill before you get out. See everybody tonight at 6:00 p.m., have a great day!