Wednesday, July 20, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- 100- drill/swim by 25's, 50 kick)
400 reverse IM- each 100 is kick/drill/swim/drill by 25's (Jenna- NO FLY)
1:00 rest
8 x 50 @ 1:10- 25 swim, 25 drill- odds are free, evens are choice NO FREE
4 sets of:
4 x 50 @ 1:10
odds- 1/2 swim build to strong (85%), 1/2 drill
evens- kick with 5 FAST underwater dolphin kicks off the wall, build to strong at 25m, then moderate to the end
3 x 100 swim free br 3 @ 1:50- #2 is free/NO FREE by 50's
1 x 200 IM @ 4:00- each 50 is 1/2 swim 1/2 drill- build the swim to what you can
1 x 100 kick choice negative split @ 2:30
No rest between sets, check HR after 4th set
1:00 rest
With fins, finish up with...
12 x 50 from mid-pool @ 1:10
odds- swim dps into to turn then FAST breakout to yellow buoy (10m)
evens- drill into turn then kick back to middle with FAST breakout- 5 FAST underwater dolphin kicks off the wall!
200 easy drill = 5400 lcm
Drink plenty of water today and wear your sunscreen if you have to be outside. Have a great day!