Sunday Morning, May 20, 2012

SMAC- written for LCM
Great job this weekend, thanks for being here!

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

16 x 50 as follows:
2- drill choice @ 1:10 NO FREE
2- swim free/NO FREE by 25's @ 1:00
7&8 @ :55
11&12 @ :50
15-16- swim free br 3 @ :45
1:00 rest, check HR


Two options this morning:
A-
9 x 400 in sets of 3 as follows:
1- swim free/NO FREE by 50's
2- swim/kick by 50's
3- swim free br 3 desc 1-3 to something juicy

OR...
B-
4 x 800* as follows:
1-3 swim negative split & descend 1-3 to FAST (1 or 2 can be pull br 3/5/3/7 by 50's)
#4- 8 x 100 swim at :02 faster per 100 than pace from fastest 800
*You can go the last 400 race with the other group after the 8 x 100 if you want to challenge yourself


Finish up with...
MYSTERY SET- with fins

200 easy drill before you get out. WAC- thanks for being here this weekend, hope you enjoyed it. SMAC- regular workout schedule tomorrow (no workout this afternoon). Be sure to study for your finals today. Have a great day!