Thursday, July 26, 2012

SMAC- Gold
Written for LCM

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

12 x 50 as follows:
1&2- drill/kick by 25's @ 1:20
3- swim/kick by 25's @ 1:10
Change strokes after each set of 3
1:00 rest after #12, check HR


9 x 150 as follows:
1-3: 100 swim, 50 kick on back NO FREE desc 1-3 @ 3:30
4-6: swim free br 3/5/3 by 50's @ 3:15 desc 1-3
7-9: swim IM (NO FREE) @ 3:45 desc 1-3
9 x 50 kick as follows:
1-3 kick on back desc 1-3 to something FAST @ 1:30
4-6 kick with boards @ 1:10- make the interval
7-9 kick choice (with boards or on back) desc 1-3 to something juicy FAST @ 1:30

1:00 rest, check HR

200 easy drill/kick on back by 25's = 3100 LCM

Drink plenty of water today and be sure to wear your sunscreen if you have to be outside. Tomorrow morning at 8 a.m. (scy). Have a great day!