Monday Morning, June 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 25 swim/25 drill/50 kick)
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's (Jenna- NO FLY)
1:00 rest
8 x 50 @ 1:00 drill/swim choice by 25's
2- free
2- NO FREE
2 sets of (free in 1st set, choice NO FREE in 2nd set):
1 x 100 swim choice (br 3/5 by 50's for free) @ 1:35
1 x 100 kick choice @ 1:45
1 x 100 pull free (br 3/5 by 50's throughout) @ 1:35
1 x 200 swim @ 3:10 (br 3/5 by 50's for free)
1 x 200 kick @ 3:30
1 x 200 pull free br 3/5 by 50's @ 3:10
1 x 300 @ 5:00 - 100 swim IM, 50 kick w/boards (except Jenna), descend the 150's 1-2
No rest between sets, check HR after 2nd set)
After 2nd set...
4 sets of:
3 x 50 kick choice @ :55- 5 FAST underwater dolphin kicks off of each wall!
2 x 75 @ 1:20- kick/swim/kick by 25's in 4th best stroke
No rest between sets, check HR after 4th set.
With fins, finish up with 6 sets of...
1 x 50 @ 1:00- fly pull with free kick/choice drill by 25's
1 x 25 breast pull w/free kick @ :35
1 x 25 choice jungle sprint @ :35
1 x 50 @ :50 (@ :40 in even rounds)- 25 FAST dolphin kick LUNGBUSTER! 25 kick FAST on back
No rest between sets, check HR after 6th set
200 easy drill before you get out. SCY tonight at 4 p.m., then LCM tomorrow morning. Remember to bring in your final repaort card so I can see how you finished up at school. Have a great day!