Thursday, June 30, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- go 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest

3 sets of:
2 x 150 @ 3:00- 50 free drill (mix it up by set), 50 swim free, 50 drill NO FREE
4 x 50 @ :55 swim free br 3 (swim/kick free in 2nd set; swim/kick NO FREE in 3rd set)
1 x 200 pull free br 3 @ 3:15 (br 3/5 by 50's in 2nd set; br 3/5/3/7 by 50's in 3rd set)
No rest between sets, check HR after 3rd set

9 x 100 @ 2:10 desc 1-3 as follows:
1-3 kick on back
4-6 kick w/board
7-9 swim/kick choice by 50's
Get time & check HR after each FAST 100
1:00 rest after #9

I'm thinking of a number between 12 & 18....

With fins, finish up with 16 x 50 from mid-pool @ 1:00
odds- swim build to FAST/kick FAST- 5 FAST underwater dolphin kicks
evens- kick FAST/LUNGBUSTER!

200 easy drill before you get out. Be sure to bring in your final report card so I can see how you finished up up school. Have a great day!