Thursday, July 28, 2011

SMAC- Gold
Written for LCM

400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/drill by 25's
1:00 rest
3 x 100 @ 2:15- 50- 1/2 drill 1/2 swim, 50 kick choice
2 sets of:
2 x 150 @ 3:00- 50 swim free br 3, 50 breast (1/2 swim 1/2 drill), 50 choice drill or kick- NO FREE
4 x 50 swim @ :55- evens are 1/2 NO FREE, 1/2 free (mix up the NO FREE)
No rest between sets.
6 sets of:
3 x 50 kick descend 1-3 to all out FAST @ 1:30
1 x 50 drill @ 1:30
1* x 50 swim FAST choice @ 1:00
1 x 50 drill @ 1:00- same stroke as 50 swim FAST
* 2 x 50 swim FAST in even sets...
OR...
1 x 150 IM swim in each set, descend 1-2 @ 4:00
No rest between sets, check HR
1 x 200 pull free br 3/5 by 50's after 2nd & 4th sets.
100 easy drill after 6th set.
Rest up today, drink plenty of water & wear your sunscreen if you have to be outside. Have a great day!