Thursday, October 28, 2010

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/swim/kick/drill by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2la2 free drill, 50 breast pull w/free kick
4 x 50 @ 1:00 2 kicks 1 pull breaststroke- head down at the end of the stroke
4 x 75 @ 1:20- skull/swim breaststroke/kick on back by 25's, build swim & kick 25's to FAST
12 x 50 as follows:
2- swim breast/free by 25's @ :45 (:50)
2- swim breast desc 1-2 to FAST @ 1:10
1:00 rest after #12, check HR
6 sets of, "Pick your interval" on the 100's free...
1 x 100 @ 1:45 kick negative split on back- good underwater dolphin kick!
1 x 100 kick FAST free w/board @ 1:45
1 x 100 swim free br 3 @....add 1 x 100 in each set until you miss the interval; then add :05 to interval for next set and continue the set
:30 rest between sets, check HR after each set
After 6th set, 200 easy drill before you get out.
Jenna-
finish with 3 x 400 swim backstroke @ :20 rest- negative split & descend the 2nd 1-3 to something juicy!
Do an excellent job on your HW tonight, get excited for tomorrow's workout. Have a great day!