Tuesday, September 7, 2010

SMAC Platinum - great to see everybody!

600 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 sets of:
3 x 50 drill/kick @ 1:00 (one set free, one set breast, etc...)
1 x 150 swim negative split free br 3 @ 2:15 - let your legs drive you on the 2nd 75
1 x 100 kick @ 1:40 - neg split each 50, with explosive dolphin kicks off of each turn
No rest between sets, check HR after 4th set immediately & OML
1 x 600 kick choice on back as follows:
:20 vertical dolphin kick
100 kick negative split, descend 1-3 & 4-6
6 times through
JENNA: 200 easy drill = 3400 scy. Stretch tonight, do an excellent job on your HW. Have a great day!
JAVIER: 16 x 50 pull free - NO PADDLES, br 3/5 for 2, then 3/7 for 2 - by 25's
200 easy drill = 4200 scy.
Stretch tonight, make sure you do an excellent job on your HW and get to sleep early. Have a great day!


SMAC Gold - great to see everybody!

400 swim easy freestyle
400 reverse IM
1:00 rest
12 x 50 @ 1:00 as follows:
2- ra2 la2 free drill
2- breaststroke pull with free kick drill
6 x 150 @ 2:40 as follows:
odds- swim negative split freestyle br 3
evens- 1oo kick negative split, 50 swim back/breast by 25's
1:00 rest, check HR immediately & OML
14 x 50 @ 1:00 as follows:
odds- swim IM order by 25's
evens- kick negative split - explosive dolphin kick off of each wall
Check HR immediately & OML after #14
200 easy drill = 3200 scy
Stretch tonight, drink lots of water and do an excellent job with your HW. Have a great day!