Wednesday, July 25, 2012

SMAC- Gold
Written for LCM

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

6 x 100 as follows:
odds- 50 swim free br 3, 50 drill NO FREE
evens- 50 swim free br 3, 50 kick build to FAST
1 x 200 kick on back-
odd 50's build to FAST at mid-pool, then moderate kick to the end
even 50's- all FAST
1:00 rest, check HR

LONG SWIM:
1 x 1800 as follows-
200 swim neg split free br 3 (br 5 on 3rd 50)
100 swim/kick by 50's NO FREE
200 swim negative split backstroke- 5 FAST underwater dolphin kicks off each wall
100 swim/kick by 50's NO BACKSTROKE
Descend the 600's 1-3 to what you can; 3rd 600 should be juicy!

Until 9:30 a.m.-
25's fly from a dive
odds- build to FAST
evens- all FAST

100 easy drill before you get out. Change quickly for breakfast & thank your parents for driving you over there. Have a great day!