Tuesday, July 12, 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 kick/drill/swim/drill by 25's
1:00 rest
4 x 150 @ 3:00 as follows:
50 free- 1/2 swim 1/2 choice drill
50 NO FREE- same as above
50 kick on back with 5 FAST underwater dolphin kick off the wall & build to FAST at 25m
12 x 50 @ :55 swim free br 3 with 5 FAST underwater dolphin kicks off of each wall, except #'s 3, 6, 9 #12 are 1/2 swim NO FREE, 1/2 swim choice
1:00 rest, check HR
4 sets of:
2 x 50 choice drill/swim by 25's @ 1:10
1 50 kick on back build to FAST @ 1:10- 5 FAST underwater dolphin kicks off the wall!
1 x 50 kick all out FAST @ 1:10- same 5 FAST underwater dolphin kicks
1 x 100 @ 2:15- 50 swim free, 50 choice drill
1 x 50 swim build to FAST @ 1:10- 5 FAST underwater dolphin kicks off the wall
1 x 50 swim at 200 Goal Pace @ 1:10- 5 FAST underwater dolphin kicks off the wall
After 2nd & 4th sets...
1 x 300- 200 pull free br 3/5 by 50's, 100 kick choice on back with 5 FAST underwater dolphin kicks off of each wall
If there is time, finish up with...
FLY DRILLING FROM MID-POOL WITH FINS
Drink plenty of water today & wear your sunscreen if you have to be outside. Have a great day!