Tuesday, July 19, 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/swim/kick/drill by 25's (Jenna- NO FLY)
1:00 rest
2 x 150- 100 free (25 ra2 la2 drill, 25 swim), 50 kick build to FAST at mid-pool, then mod kick to the end
4 x 100 @ 2:00- 50 swim free br 3 build kick to mid-pool, then hold to the end; 50 NO FREE (1/2 swim 1/2 drill)
12 x 50 kick choice @ 1:05- 5 FAST underwater dolphin kicks off each wall if on back; make interval
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest, check HR

6 sets of:
2 x 50 swim free br 3 @ :55
1 x 50 kick FAST choice @ 1:20
2 x 50 swim free br 3 @ :50
1 x 100 choice drill/swim by 25's @ 2:30 in M-R-S
1 x 50 swim @ 200 Goal Pace in M-R-S- get time @ 1:20
No rest between sets.

200 easy drill before you get out = 5300 LCM. Wear your sunscreen if you have to be outside today and drink plenty of water or Gatorade. Have a great day!