Wednesday, July 6, 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
4 x 150 @ 3:00-
drill, swim, kick by 50's- evens NO FREE
18 x 50 as follows @ 1:10-
2- 1/2 drill, 1/2 swim
1- kick build to FAST
1- each 25 is 1/2 swim FAST 1/2 drill
2- kick, 1 jungle sprint, 1 all out FAST
12 x 100 as follows, all @ 1:45
2- swim neg split free br 3/5 by 50's
2- swim back/breast by 50's
1:00 rest, check HR
With fins, 6 sets of:
2 x 50 @ 1:10 fly- 1/2 drill 1/2 dolphin kick on side
1 x 50 @ 1:00- 25 FAST dolphin kick LUNGBUSTER, 1/2 swim FAST
No rest between sets.
Finish up with...
1 x 600 pull free br 3/5/3/7 by 50's
Drink lots of water today, get excited for the meet. Be sure to bring in your final report card so I can see how you finished up in school. Have a great day!