Monday, June 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna go 50 swim, 50 kick choice on back)
400 reverse IM- each 100 is kick/drill/kick/swim, by 25's
1:00 rest
4 x 150 as follows:
1 x 100- drill/swim by 25's @ 1:45-
odd sets are free, evens are choice NO FREE
2 x 25 @ :35 kick- 5 FAST dolphin kicks off of each wall!
#1 is jungle sprint kick,
#2 is kick build to FAST
No rest between sets. After 4th set continue right into...
8 x 50 @ :50-
odds are swim free br 3/NO FREE, by 25's
evens are kick easy/FAST on back by 25's
1:00 rest, check HR immediately & OML

With pull buoys ONLY on the pulling:
1 x 200 pull free br 3/5 by 50's
6 x 75 swim @ 1:05- 50 free br 3/5 by 25's, last 25 swim NO FREE
1 x 300 pull free br 3/5/7 by 50's
4 x 125 @ 2:00- 75 swim IM (NO FREE), then 50 kick choice on back with 5 FAST underwater kicks off of each wall!
1 x 400 pull free br 3/5/7/9 by 50's
9 x 50 as follows:
2- swim/kick choice @ :45- 5 FAST underwater dolphin kicks off of each wall!
1- swim free br 3 @ :35
Check HR immediately after last 50 & OML
Jenna: 200 drill & you're done

GOLD-
With fins, 6 sets of:
4 x 25 @ :40 as follows-
odds- jungle sprint (swim)
#2- dolphin kick LUNGBUSTER @ :20
#4- swim FAST (get time)
1 x 50 drill @ 1:10
1 x 50 swim all out FAST for time!!
No rest between sets, check HR after last 50
200 easy drill before you get out.

Do an excellent job preparing for your last exam. Be sure to give your parents the information for Saturday (burgers & Ghost Tour) and the NBAC meet (if you've qualified). Have a great day!