Saturday Afternoon, May 19, 2012

SMAC- written for scy

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

9 x 100 as follows:
2- drill/kick by 50's, kick is neg split, @ 1:45
1- 75 swim IM, last 25 kick free on back @ 1:30, desc 1-3 to what you can
8 x 50-
2- swim/kick breaststroke by 25's @ :55
2- swim neg split free br 3/5 by 25's
Check HR after #8
1:00 rest
1 x 300 swim IM FAST (75 of each stroke) in heats

2 sets of:
2 x 200 swim choice, except 3rd 50 is kick with boards, @ 3:15
4 x 25 kick @ :40-
odds 1/2 FAST 1/2 moderate
evens build to FAST
1:00 rest after 2nd set, then...
1 x 200 kick FAST with boards in heats

1 x 300 easy drill
8 x 50 @ 1:00-
odds drill, evens swim dps (take one less stroke on 2nd 25)
1:00 rest
100 swim FAST in M-R-S in heats

200 easy drill before you get out.
 Tomorrow morning at 8 a.m. Have a great day!