Thursday, July 14, 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 drill/fly kick on side/swim/drill by 25's
1:00 rest
2 x 150- 50 choice free drill, 50 swim free br 3, 50 choice kick @ 3:15
2 x 100 swim free br 3/swim-drill NO FREE by 25's @ 2:00
4 x 150 @ 3:00- swim free/swim NO FREE/kick choice on back build to FAST at 25m, then moderate kick to the end
1:0 rest, check HR
4 sets of:
2 x 50 swim free br 3 @ :55- FAST breakout on both with 5 FAST underwater dolphin kicks off the wall!
1 x 50 kick FAST for time @ 1:20- 5 FAST underwater dolphin kicks off the wall!
1 x 50 swim free @ :55- as above
2 x 50 kick FAST @ 1:20- as above
1 x 100 swim swim strong negative split free or back @ 2:15
2 x 50 kick FAST for time @ :10 rest
After 2nd & 4th sets...
1 x 300 pull free br 3/5/3/7/3/5 by 50's
1:00 rest between sets.
Finish up with...
1 x 300 drill/swim/kick by 25's before you get out.
Drink plenty of water today & wear your sunscreen if you have to be outside. Have a great day!