Friday, June 10, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 75 swim/75 kick choice/fly on side/choice by 25's)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
4 x 125 @ 1:50
odds- 50 fist free, 75 drill/kick/drill in M-R-S, NO FREE
evens- 50 swim free br 3/5 by 25's, 75 kick/swim/kick by 25's in M-R-S
24 x 50 swim @ :50 in sets of 4 as follows:
2- swim STRONG neg split free br 3/5 by 25's
2- swim/kick by 25's in M-R-S, NO FREE, desc 1-2 to what you can
6 x 75 @ 1:40 as follows:
25 choice kick on back with 5 FAST underwater dolphin kicks off the wall
25 choice drill in M-R-S
:10 rest
25 swim in M-R-S, build to FAST
1:00 rest, check HR
JAKE- with fins, 20 x 25 @ :45- the usual
100 easy = 3550 scy
JENNA-
3 sets of (focus on 5 FAST underwater dolphin kicks off of each wall!):
1 x 100 swim strong negative split free br 3 @ 1:35- use your legs to drive you
1 x 100 swim free br 3, except 3rd 25 is kick FAST on back @ 1:35
1 x 200 @ 3:20 swim choice, except 3rd 50 is kick FAST
No rest between sets, check HR immediately after 3rd set & OML
GOLD-
Speedset
After the speedset, 200 easy drill before you get out.
PHILLIP- pace set (after the speedset)
200 easy drill before you get out.
Everybody do an excellent job preparing for your last few exams, use sunscreen if you "study" outside. Sunday at 4:00 p.m. Have a great day!