Tuesday, July 24, 2012

SMAC- Gold

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

3 sets of:
1 x 100 swim free br 3 @ 1:45- STRONG negative split
2 x 50 dill/swim by 25's NO FREE @ 1:00
No rest between sets, check HR after 3rd set.

12 x 50 as follows:
#1- kick on back build to FAST @ 1:10
#2- kick on back all out FAST @ 1:10
#3- swim STRONG negative split NO FREE @ 1:00
No rest between sets of 3.

15 x 100 as follows:
#1- swim 50 free (br 3) 50 NO FREE- neg split each 50- @ 1:45
#2- swim/kick by 50's, NO FREE @ 1:45
#3- kick all out FAST on back, 50 free kick, 50 NO FREE kick @ 2:00
No rest between sets of 3, check HR after #15.


100 easy drill before you get out. Drink plenty of water today, wear your sunscreen if you have to be outside. Tomorrow morning at 8 a.m., have a great day!