Friday, June 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 50 swim free, 50 choice drill, 50 choice kick on back)
400 reverse IM- each 100 is drill/swim by 25's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
3 sets of:
1 x 100- drill/swim by 50's @ 1:45 (1st set free; 2nd & 3rd choice)
1 x 100 swim/kick by 50's @ 1:45 (1st set free; 2nd & 3rd choice)
1 x 50 kick @ :55- desc 1-3
No rest between sets; after 3rd set, continue right into...
1 x 450 as follows:
50 choice drill/swim by 25's
100 kick w/boards- descend the 100 kick to all out FAST for time
1:00 rest, check HR

6 sets of (everything @ 1:10)...
1 x 50 drill
1 x 50 swim @ 2nd 50 split of 100 Goal Time
1 x 50 drill
1 x 50 swim @ 1st 50 split of 100 Goal Time
1 x 50 drill
1 x 75 (@ 1:30) swim FAST for time (add 1 x 75 per round, up to 3 x 75, then back down to 1 x 75)
Go 1 x 200 drill/swim/drill/kick by 25's after 2nd, 4th & 6th sets.

Remember to bring in your final report cards! Email me if you're coming on the Ghost Tour tomorrow. Sunday at 4 p.m., then the schedule changes (8-10 a.m.) starting Monday. Have a great day!