Sunday, January 2, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
5 x 150 @ :15 rest as follows:
odds- 50 catchup free drill, 100 drill/swim by 25's in MRS
evens- 50 kick choice with good dolphin kick past the flags underwater, then 100 IM swim
15 x 50 as follows:
1- swim/kick free @ :50
2- swim free/NO FREE @ :45
3- swim neg split free br 3 @ :40
1:00 rest after #15, check HR
6 sets of:
6 x 75 kick @ 1:40 desc 1-3/4-6 to all out FAST
1 x 300 swim free br 3 w/BIG negative split (Jenna: 700 on even sets)
1:00 rest between sets, check HR
Have a great day!