Thursday Morning, July 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 25 drill, 25 swim, 50 kick)
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick (Jenna- NO FLY)
1:00 rest
8 x 100 @ 2:15
odds- 50 choice free drill, 50 swim free br 3
evens- 50 kick on back with 5 FAST underwater dolphin kicks off the wall, then 25 drill, 25 swim NO FREE
8 x 50 swim @ :55
2- swim free br 3/5 by 25's
2- swim 1/2 NO FREE, 1/2 free
6 x 150 @ 3:40 kick on back, desc 1-3/4-6 to something FAST on #'s 3 & 6
3 x 200 pull free br 3/5/3/7 by 50's @ 3:45- roll hips evenly, finish each stroke
1:00 rest, check HR
With fins:
24 x 50 @ 1:10 desc 1-3's to all out FAST- every third set of 3 is kick
100 easy = 5000 LCM
Drink plenty of water today, stay out of the sun & get excited for the meet. I still need to see most of your final report cards so I know how you all finished up at school. Have a great day!