Wednesday, December 8, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 25 drill, 50 kick, 25 skulling
1:00 rest
6 x 100 @ 1:50- 50 fist free br 3, 50 2 kicks 1 pull breaststroke (squeeze feet together at end of the kick)
3 sets of:
6 x 25 @ :35 jungle sprints- odds are choice, evens are backstroke
5 x 50 swim back/breast by 25's @ :55- build breaststroke to FAST (@ :50 in 3rd set)
1 x 400 pull free w/buoy (and paddles if you'd like) - br 3/5 by 50's in 1st set; br 3/7 by 50's in 2nd set; br 3/9 by 50's in 3rd set
:30 rest between sets, check HR after each set
Finish up with...
6 sets of (Gold goes 3 sets of):
6 x 50 swim free br 3 @ :45
1 x 150 swim back/breast/free by 50's - neg split each 50, descend total time 1-3 (Gold) & 4-6 (Jenna) @ 2:30
Check HR after 3rd & 6th sets
200 easy drill before you get out
Do an excellent job on your HW tonight, get excited for the meet next weekend. Have a great day!