Tuesday Morning, June 21, 2011

SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna go 50 drill/swim, then 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- go free on 4th 100, NO FLY)
1:00 rest
16 x 50 in 4 sets of 4 as follows:
2- 1/2 swim 1/2 drill @ 1:10
2- kick choice on back, desc 1-2 @ 1:20
After #16, check HR, then...

6 sets of:
1 x 150 swim free br 3/5/3 by 50's @ 2:20
1 x 150 @ 2:45- 100 swim, 50 kick (2nd & 5th set- 50 swim, 100 kick; 3rd & 6th sets- all kick)
No rest between sets, check HR after #6.

4 x 200 pull free br 3/5/3/7 by 50's @ :15 rest- w/snorkel if you have them.

From mid-pool, finish up with...
With fins:
16 x 50 @ 1:00
odds- swim build to the turn, then FAST
evens- same, only kick

200 easy drill before you get out.

Remember to bring in your report cards so I can see how you finished up in school. Have a great day!