Tuesday, July 26, 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 200 @ 4:00-
odd 50's 1/2 fist free drill 1/2 choice free drill
even 50's choice drill NO FREE
1 x 300 @ 5:30-
50 swim free br 3, 50 1/2 drill 1/2 swim in M-R-S, 50 kick choice build to FAST at 25m, then moderate kick to the end
8 x 50 @ :55 swim free br 3- except #3&6 are br 5- roll hips, finish stroke
1:00 rest, check HR
3 sets of:
6 x 50 kick @ 1:30- 1 easy, 1 FAST
100 drill choice @ 2:30
No rest between sets, check HR after last 50; 2nd set of 50's can be with boards.
After 3rd set...
1 x 100 kick all out FAST for time
1:00 rest
With fins:
12 x 100 swim/drill by 50's @ 2:30- descend the 50 swim 1-3 to all out smoking FAST- 2nd 50 is always drill
200 easy drill after #12 = 4600 lcm
Drink plenty of water today & wear your sunscreen if you have to be outside. All easy drilling tomorrow. Have a great day!