Thursday, June 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 25 swim, 25 drill, 50 kick)
400 reverse IM- each 100 is kick/drill/swim/kick by 25's (Jenna- go free on 4th 100)
1:00 rest

4 x 100 @ 2:00- 25 ra2 la2 free drill, 25 swim free br 3, then 25 swim free br 5, 25 choice free drill
4 x 150 @ 2:45- 50 swim free br 3/5 by 25's; 50 choice drill in M-R-S, 50 kick- build to FAST by 30 meters/hold 'til the end- focus on 5 FAST underwater dolphin kicks off of each wall!
12 x 50 as follows:
1- swim free br 3 @ :55
1- swim M-R-S build to FAST at 30m, then drill to the end @ 1:10
1- kick choice build to FAST by 30m, then swim choice to the end @ :55- 5 FAST underwater dolphin kicks off the wall!
No rest between sets of 3, check HR after #12; then...
1 x 600 pull free br 3/5/3/7 by 50's
1:00 rest, check HR

24 x 50 kick @ 1:15- 1 easy 1 FAST for time- use 5 FAST underwater dolphin kicks off of each wall to get you MOVING off the wall! Keep track of your FAST 50's (avg & FASTEST)

With fins @ mid-pool, finish up with...
15 x 50 @ 1:00
-25 swim build to FAST turn
5 FAST underwater dolphin kicks off the wall to break out FAST, then drill back to mid-pool

200 easy drill = 5350 lcm. Remember to bring in your final Report Card so I can see how you finished up at school. Have a great day!