Wednesday, August 1, 2012

SMAC- Gold
Written for LCM

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

2 sets of:
4 x 50 swim-drill by 25's @ 1:15 (1st set free, 2nd set NO FREE)
1 x 100 kick negative split on back
1:00 rest between sets, check HR

12 x 50 as follows in sets of 4 as follows:
1-2, swim free br 3 @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set)
3- swim build to FAST (NO FREE) @ 1:20
4- kick on back build to FAST @ 1:20
No rest between sets of 4, check HR after #12

100 easy drill before TIME TRIALS!

Enjoy your time off and good luck to everybody going to the State Meet! Be sure to stay active, eat well & drink lots of water, keep up with your summer reading, and ask your parents once a day: "can I do anything to help around the house?" Look for an email announcing our Ice Cream Social in August! Enjoy the break!