Tuesday, July 31, 2012

SMAC- Gold
Written for LCM

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

8 x 100 as follows:
odds- kick negative split on back @ 2:30
evens- drill free/NO FREE by 50's @ 2:30
1:00 rest, check HR

6 sets of:
2 x 50 kick with boards @ 1:20- FAST
1 x 100 @ 2:40 swim/kick by 50's desc 1-3 (free) and 4-6 (NO FREE)
No rest between sets, check HR after last round.

With fins from mid-pool, finish up with...
12 x 50 @ 1:10- 25 swim build to FAST turn, 25 kick FAST

100 easy drill before you get out. Drink plenty of water today and get excited for the meet. Stay out of the sun & try to get a nap today. Tomorrow at 8 a.m., have a great day!