Thursday, July 21, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- go 25 drill, 25 swim, 50 kick)
400 reverse IM- each 100 is drill/swim/kick drill, by 25's
1:00 rest
2 x 200 @ 4:00- 50 choice drill, 50 choice kick with 5 FAST underwater dolphin kicks off of each wall
2 x 150 @ 3:15- 50 swim free br 3, 50 M-R-S (1/2 swim 1/2 drill), 50 choice kick- 5 FAST underwater dolphin kicks off of each wall!
8 x 50 @ :55 as follows:
odds- swim 1/2 free, 1/2 NO FREE
evens- 1/2 swim choice, 1/2 kick choice
1:00 rest, check HR
4 sets of:
2 x 100 swim free br 3 @ 1:35- mod neg split on #1, strong neg split on #2
1 x 100 swim free/M-R-S by 25's @ 1:45
1 x 100 swim/kick by 50's- your choice - @ 1:55
2 x 50 kick descend 1-2 to what you can @ 1:05 (even sets w/board @ 1:15)
No rest between sets, check HR after each set.
1:00 rest after 4th set, then...
2 x 300 pull free br 3/5 by 50's on 1st 300, 3/5/7 by 50's on 2nd 300- @ :20 rest, desc 1-2 to what you can
1:00 rest, check HR
With fins, finish up with...
18 x 50 @ 1:20 as follows:
1- drill choice
2- choice: jungle sprint or swim build to 85%-90%
3- swim all out FAST
No rest between sets of 3, focus on 5 FAST underwater dolphin kicks to the breakout on each 50!
200 easy drill before you get out = 5700 lcm
Drink plenty of water today and be sure to wear your sunscreen if you have to be outside. Have a great day!