Tuesday, June 14, 2011
Flag Day!

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 swim free, 25 choice kick, 50 choice drill, 25 choice kick- 4 times through)
400 reverse IM- each 100 is drill/swim/6 kicks 1 stroke backstroke/fly kick on side, by 25's (Jenna- NO FLY, go free on the last 100)
1:00 rest
3 x 200 @ :3:30- 50 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
#2- 100 IM drill, 100 IM swim
12 x 50 swim free/IM order by 25's as follows:
1- free/fly
2- free/back
3- free/breast
1st 3 @ :55; 2nd set of 3 @ :50; 3rd set of 3 @ :45, then...
3 x 50 swim neg split free br 3/5 by 25's @ :40 (or :45)
1:00 rest, check HR

3 sets of:
(NOTE: 50's get :05 faster per round- 3rd round all 50's @ :45; in 2nd set the 75's kick are 100's kick with board @ 1:45; in 3rd, go back to 75's kick with board. Focus on the 5 FAST underwater dolphin kicks off of each wall on all 50's)
3 x 50 @ :55 kick on back with 5 FAST underwater dolphin kicks off of each wall- mod neg split
1 x 75 @ 1:20 kick with board, get time
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, faster than 1st 75
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, FASTEST of the set
No rest between sets; check HR immediately after 3rd set & OML.
JENNA, 200 easy drill = 4500 scy, then get out

GOLD-
Finish up with...
2** sets of:
4 x 25 FAD, sprinting to 10 yards, then drill to the end (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
4 x 25 FAD, sprinting to 15 yards, then drill to the end (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
4 x 25 FAD, sprinting all 25 yards to a foot touch (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
** in 2nd set, all 200's pull are br 5/7/5/9 by 50's
Check HR after 3rd 200 pull in each set

200 easy drill before you get out. Remember, I need to know by WEDNESDAY, JUNE 15 if you're interested in the Ghost Tour; also, I need to hear from your parents (via email) by THURSDAY, JUNE 16 if you want me to enter you in the NBAC meet (which is July 8-11). Schedule changes next Monday, June 20- be ready. Have a great day!