Sunday Morning, May 22, 2011

WAC/SMAC- written for LCM
Great job with the 150's last night
400 swim freestyle
400 reverse IM- kick/drill/swim/drill, by 25's
1:00 rest
2 sets of:
8 x 50 @ 1:10
1-4, drill/swim
5-8, swim/kick
1 x 200- 100 swim (same stroke as 50's drill above), 100 kick on back- neg split each 100
:30 rest between sets, check HR after 2nd set
6 sets of:
1 x 150 @ 2:45- 100 swim free br 3 or back, then 50 drill in M-R-S
1** x 60 @ 1:10- swim build to FAST through the turn & back to the 10 meter mark (60m total)
**- add 1 x 60 in each round, up to 3 x 60 in 3rd & 4th sets, then back down to 1 x 60 in 6th set; descend the 2 x 60- & 3 x 60 to FAST; the last set (1 x 60) is all out FAST for time
No rest between sets, check HR after last 60.
Finish up with...
6 x 300 pull free br 3/5/7 by 50's (if no snorkel) @ 5:00; desc 1-3's to what you can. Concentrate on rolling hips evenly & finishing each stroke
200 drill = 5500 LCM
Thanks to everybody from WAC who made the trip down here this weekend! We've enjoyed having you to train with us and we can't wait for to have you back down here again! SMAC: no afternoon workout today, regular workout schedule resumes tomorrow morning. Have a great day!