Monday, July 4th, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 50 swim, 50 drill, 100 kick)
400 reverse IM- each 100 is drill/kick/drill/swim, by 25's (Jenna- NO FLY)
1:00 rest
2 x 200 @ 3:30- 50 ra2 la2 free, 50 2 kicks 1 pull breast drill
4 x 100 @ 1:50- 50 breast pull w/free kick, 50 kick choice on back with 5 FAST underwater dolphin kicks off of each wall
12 x 50 in 3 sets of 4 as follows:
2- swim neg split free br 3/5 by 25's
2- swim breast/free by 25's
4 @ :55, 4 @ :50, 4 @ :45
1 x 300 as follows:
100 choice drill/swim in M-R-S by 25's
50 kick neg split- 5 FAST underwater dolphin kicks off of each wall!
1:00 rest, check HR


4 sets of:
4 x 25 @ :45-
odds- jungle sprint
evens build to FAST
1 x 150 FAST from a dive
1:00 rest
4 x 25 @ :45- as above
1 x 50 FAST from a dive
1 x 200 easy drill
1:00 rest
After 4th set, go 1 x 400 pull free br 3/5/3/7 by 50's (skipping last 200 drill after 50 FAD)
5300 scy
Enjoy the afternoon off today, be sure to wear your sunscreen & stay well hydrated. Some of you still need to bring in your final report card so I can see how you finished up in school. Have a great day!