Wednesday Morning, June 22, 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 swim/drill/kick/drill, by 25's (Jenna- go free on 4th 100)
1:00 rest

2 sets of:
4 x 50 @ 1:10- 1/2 swim free br 3, 1/2 fist free drill br 3
2 x 150 @ 3:00- 50 swim free br 3/5 by 25's, 50 kick build to FAST by 25m & hold, then last 50 drill NO FREE
4 x 50 @ 1:10 in M-R-S, 1/2 swim 1/2 drill
1 x 400 swim/kick by 50's choice, descend the 100's 1-2's
1:00 rest between sets, check HR after each set

With fins,
4 sets of:
4 x 50 @ 1:10- 20m dolphin kick LUNGBUSTER, then breaststroke drill to the end
1 x 100 @ 1:45 swim negative split backstroke- use the 5 FAST dolphin kicks off of each wall to make the pool shorter!
No rest between sets, check HR after each set.

Finish up with...
24 x 50 as follows:
odds- swim free br 3 @ :55, rotate hips evenly
evens- kick choice with 5 FAST underwater dolphin kicks- build to FAST at 25m, hold to the end
5600 LCM

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