Wednesday morning, June 29, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/kick/drill, by 25's (Jenna- NO FLY)
1:00 rest
3 x 300 as follows:
2 x 50 choice drill @ 1:10 (free in 1st set, choice in 2nd set, M-R-S in 3rd set)
1 x 200 @ 3:45- 100 swim free br 3 (3/5 by 50's in 3rd set), 100 drill/kick by 50's- same stroke as 2 x 50's
No rest between sets, check HR after 3rd set
1:00 rest
4 sets of:
4 x 50 swim free br 3 @ :55** (#3 in each set is always kick @ 1:05; 5 FAST underwater dolphin kicks off the wall!)
1 x 100 swim free br 3 with STRONG negative split @ 1:35
1 x 100 FAST swim/kick choice by 50's @ 1:35
1 x 100 in M-R-S, each 50 is swim/drill by 25's @ 1:45
4 x 50 swim in M-R-S @ 1:20- desc 1-3 to FAST, #4 is drill- check HR after #3, then push off for #4
:30 extra rest between sets.
** 2nd set- 50's free @ :50; 4th set- 50 free @ :45
After 4th set...
1 x 900-
200 swim negative split backstroke with 5 FAST underwater dolphin kicks off of each wall!
100 kick easy/FAST by 50's with boards
1:00 rest, check HR
Drink plenty of water today and be sure to wear your sunscreen! Remember to bring in your final report card so I can see how you finished up in school. Have a great day!