Tuesday Morning, June 28, 2011

SMAC- Platinum & Gold

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
4 sets of:
1 x 50 drill/swim by 25's @ 1:10 (free on 1st 2 sets, NO FREE on last 2 sets)
1 x 50 kick/swim by 25's @ 1:10- build kick to FAST by 25m, then swim; 5 FAST underwater dolphin kicks off of each wall!
1 x 100 @ 1:45 swim swim free br 3- build kick into turn & work the breakout back to mid-pool
No rest between sets; check HR after 4th set.
9 x 200 as follows:
1&2 are pull free br 3/5/3/7 by 50's; @ 3:30
#3- kick negative split on back @ 4:00, 5 FAST underwater dolphin kicks off of each wall & desc 1-3 to something juicy!
1:00 rest after #9, check HR immediately & OML
With fins, from mid-pool:
16 x 50 @ 1:15
(continuous FAST vertical dolphin kick between 50's...)
odd 50's- 25 swim build to FAST turn & breakout, then drill back to mid-pool
evens- swim build to FAST, then FAST dolphin kick LUNGBUSTER back to mid-pool.
200 easy drill before you get out.
Remember to bring in your final report card so I can see how you finished up in school. Have a great day!