Wednesday, July 13, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- 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
6 x 100 @ 2:20- 50 kick with 5 FAST underwater dolphin kicks off the wall, 50 drill (free on odds, NO FREE on evens)
3 x 200 @ 3:45- 50 swim free br 3, 50 drill M-R-S, 50 swim M-R-S, 50 kick choice build to FAST with 5 FAST underwater dolphin kicks off the wall!
1:00 rest, check HR
6 sets of:
1 x 150 IM- each 50 is 1/2 swim 1/2 drill, @ 3:00
4 x 50 swim free br 3 @ :55, except #3 in each set is 1/2 kick 1/2 swim @ 1:05 with 5 FAST underwater dolphin kicks off the wall.
No rest between sets.
With fins, finish up with:
12 x 50 @ 1:30 as follows:
25 swim build to FAST
:10 FAST vertical dolphin kick
25 drill- same stroke as 25 swim
100 easy = 5000 lcm
Drink plenty of water today and wear your sunscreen if you have to be outside. Have a great day!