Wednesday, December 28, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/kick/swim, by 25's
1:00 rest

3 sets of:
2 x 100 @ 2:15- each 50 is drill/swim by 25's
1 x 100 kick choice on back (same kick for both 50's), moderate negative split- 2nd set with board
:30 rest between sets, check HR
After 3rd set...
18 x 50 @ :55 as follows (3 sets of 6):
1&2- swim free br 3
#3- swim free/NO FREE by 25's
4&5- swim free br 3
#6- swim/kick by 25's
No rest between sets of 6, check HR immediately after #18 and again OML
1:00 rest

With fins, from mid-pool:
15 x 50 @ 1:05
25 swim build to FAST turn, then 25 kick FAST back to mid-pool; vertical dolphin kick while waiting between 50's
1:00 rest

Finish up with...
3 x 350 swim free with snorkel @ 6:00, desc 1-3 to what you can

200 easy drill/kick by 50's = 5000 LCM. Do some HW today, try to help around the house as well- be cooperative and helpful while you're home on break. Tomorrow morning at 8 a.m., last LCM workout. Have a great day!