Wednesday, August 3, 2011

SMAC- Platinum & Gold (LCM)
-This is it, not a hard stroke!
-Breakfast at Dream Weaver right after workout
-Welcome Abby!

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
2 sets of (focus on 5 FAST underwater dolphin kicks off of each wall throughout the set!):
3 x 100 drill/swim by 25's @ 2:00 (#2 is kick/drill by 25's)
4 x 50 @ 1:10-
odds are swim/drill by 25's
evens are kick/swim by 25's- 5 FAST underwater dolphin kicks off the wall!
1 x 200 IM- each 50 is 1/2 swim 1/2 drill @ 4:00
4 x 50 swim @ 1:00
odds- all free br 3
evens- IM order by 25's
1:00 rest between sets, check HR after each set.
After 2nd set...
1 x 600 as follows:
-free swim br 3
-choice swim NO FREE
- choice kick on back with 5 FAST underwater dolphin kicks off each wall!
Go through this your choice: by 50's (4x), 100's (2x) or 200 of each
Check HR when you finish
200 drill = 3400 LCM
Rest up today, drink plenty of water or Gatorade (NO SODA!) and get excited for the meet. Change quickly for breakfast. Have a great day and enjoy your break- see you on Monday, August 29!