Thursday, June 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna go 50 free swim, 50 kick choice, 50 drill free)
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's (Jenna- NO FLY, go free on last 100)
1:00 rest
3 sets of:
1 x 150- drill/swim by 25's @ 2:45- free in 1st set; M-R-S in 2nd set; 4th best stroke in 3rd set
1 x 100 swim IM @ 1:35 (@ 1:30 in 2nd set; @ 1:25 in 3rd set)
4* x 25 kick FAST on back @ :35- 5 FAST underwater dolphin kicks off of each wall!
*- go 4 x 50 kick @ :50 in 2nd set, then 6 x 25 kick FAST with boards (except for Jenna) in 3rd set
No rest between sets, check HR after 3rd set; then...
1 x 700 as follows:
odd 100's are free
even 100's are M-R-S
odd 25's are drill
2nd 25 is jungle sprint
4th 25 is swim build to FAST
1:00 rest, check HR
4 sets of:
BROKEN 150: 3 x 50 swim FAST @ :10 rest
100 drill @ 1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest
125 drill @ 1:00 rest
1 x 50 FAST from a dive
200 easy drill/kick by 50's
1:00 rest between sets.
After last set...
1 x 400- 100 swim free br 3, 100 drill/kick by 25's
Remember, the schedule changes on Monday (8-10 a.m.). Also, BRING IN YOUR LAST REPORT CARD SO I CAN SEE HOW YOU DID THIS YEAR. Have a great day!