Tuesday, July 5, 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 kick/drill/swim/drill by 25's (Jenna- NO FLY)
1:00 rest

3 sets of:
4 x 50 @ 1:10- 1/2 kick with 5 FAST underwater dolphin kicks, 1/2 drill
1 x 200 @ 3:45 pull free br 3/5 by 50's- desc 1-3 to what you can
No rest between sets, check HR after 3rd set, then...
6 x 50 @ 1:10 in M-R-S
odds- jungle sprint
evens- build to FAST
1:00 rest

6 sets of:
1 x 50 swim FAST @ 1:10
1 x 100 drill @ 2:20
1 x 50 kick FAST @ 1:10
1 x 100 drill/swim by 50's @ 2:20
No rest between sets.

With fins, finish up with:
9 x 100 swim desc 1-3 to what you can @ 2:20

200 easy drill before you get out. I still need to see several report cards so I know how you finished up at school this year. Have a great day!