Wednesday Morning, July 27, 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:
2 x 150 @ 3:15- 50 ra2 la2 free drill, 50 choice breaststroke drill, 50 choice kick on back with 5 FAST underwater dolphin kicks off the wall!
2 x 100 swim free br 3 @ 1:45 (neg split in 2nd set; 3rd set is swim free/breast by 50's)
2 x 50 kick choice @ 1:10- 5 FAST underwater dolphin kicks off the wall, then moderate kick
No rest between sets, check HR after 3rd set
1 x 600 pull free br 3/5/3/7 by 50's
1:00 rest
2 sets of:
1 x 150 drill/swim dps/drill in M-R-S @ 3:30
3 x 50 swim dps (desc stroke count 1-3) @ 1:10 in M-R-S
No rest between sets.
With fins:
24 x 25 @ :50- the usual sets of 4
200 easy drill before you get out
Wear your sunscreen today and drink plenty of water or Gatorade. Have a great day!