Tuesday, August 2, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- go 25 drill, 25 swim, 50 kick)
400 reverse IM- each 100 is 25 swim, 25 drill, 50 kick (Jenna- NO FLY)
1:00 rest
2 sets of:
8 x 50 @ 1:15- 1/2 swim dps, 1/2 drill
odds- free, evens - NO FREE
1 x 300- 50 swim dps (middle 100 NO FREE), 50 kick - 5 FAST underwater dolphin kicks off the wall, then easy kick
4 x 50 swim easy free br 3 @ :55- 5 FAST underwater dolphin kicks off the wall!
1:00 rest between sets, check HR after each set; after 2nd set...
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest, check HR
With fins, finish up with:
12 x 25 @ :50-
odds- 1/2 FAST, 1/2 drill
evens- swim build to FAST finish
200 easy drill = 3500 lcm.
Do an excellent job resting up today- stay out of the sun, drink plenty to water or Gatorade (NO SODA!). Have a great day!