Friday Morning, June 24, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's (Jenna- go free on last 100)
1:00 rest

3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/kick/drill by 25's NO FREE
1 x 200 @ 3:45 as follows:
100 swim IM
:05 rest
100 kick on back- desc the 100 kick 1-3 to what you can
No rest between sets, check HR after 3rd set

12 x 50 in 3 sets of 4:
2- drill/kick by 25's in M-R-S @ 1:00
2- swim M-R-S/free by 25's @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after #12

6 sets of:
BROKEN 100- 4 x 25 swim FAST @ :10 rest
100 drill- same stroke as Broken 100
3 x 50 swim @ 1:15 desc 1-3 to all out smoking FAST
100 easy drill
1:00 rest between sets.

Finish up with...
12 x 50 kick choice on back @ :55- 5 FAST underwater dolphin kicks here!

200 easy drill before you get out. Enjoy the day off tomorrow, remind your parents about the meet, and NO WORKOUT ON SUNDAY. Have a great day!