Monday, November 29, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice skulling/drill/kick fly on side/drill by 25's
1:00 rest
With fins:
12 x 50 @ 1:00-
2- breaststroke drill, I'll give you the drill
1- choice breaststroke drill/dolphin kick LUNGBUSTER by 25's
1:00 rest, take off fins
6 x 450 @ :20 rest as follows (2 sets of 3):
1- 100 drill/swim breaststroke by 25's, then 50 choice kick w/board strong neg split
2- 100 swim free br 3 (neg split), 50 choice kick on back strong neg split
3- 50 drill/swim by 25's fly (2 breast/2 fly drill), 25 fly kick on side, then 75 IM drill, desc the 75 IM 1-3 to something juicy
1:00 rest, check HR & put fins back on
With fins:
24 x 25 @ :45- the usual sets of 4
200 easy drill, then 2 starts before you go.
Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!
JENNA: Finish up with...
12 x 100-
odds choice kick w/board @ 1:45
evens- swim neg split backstroke @ 1:25