Saturday Morning, May 19, 2012

SMAC- 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

4 sets of:
3 x 50 @ 1:10- odds are 1/2 swim 1/2 drill; #2 is kick build to FAST
1 x 100 kick on back @ 2:00, desc 1-2 (from set to set)
1 x 100 swim free/NO FREE by 50's @ 1:45 (:05 FASTER each round, @ 1:30 in 4th set)
No rest between sets, check HR after 4th set

6 sets of:
6 x 50-
odds are kick @ 1:10
evens are IM order by 25's @ 1:00
2 x 150 swim (same stroke for 1 & 2), desc 1-2 to something juicy @ 3:00
After odd sets, 1 x 200 kick FAST
After even sets, 2 x 50 swim FAST (same stroke) from a dive @ 1:30


Finish up with 1 x 200 drill/kick by 50's. Tonight at 5 p.m. (scy) and we'll go a 300 IM, 200 kick & 100 in M-R-S in heats- so try to get a nap. Have a great day!