Sunday, June 12, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 50 swim, 100 choice kick)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- NO FLY, go free on last 100)
1:00 rest
4 x 50 fist free drill br 3 @ 1:00- fingers over thumbs, feel water on forearms
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 choice backstroke drill
6 x 75 swim (3 @ 1:20, 3 @ 1:10) as follows:
odds- swim back/breast/free, by 25's;
evens- swim breast/back/breast, by 25's
6 x 25 kick on back @ :40- 5 FAST underwater dolphin kicks throughout
odds- 1/2 FAST 1/2 easy
evens- build to FAST
1:00 rest, check HR immediately & OML

6 sets of:
2 x 100 swim/kick by 50's in 4th best stroke @ 1:40
1 x 150 swim neg split free br 3 @ 1:50- desc 1-3 & 4-6 to what you can
No rest between sets, check HR after 6th set

MYSTERY SET

Warmdown before you get out, do an excellent job preparing for your last few exams. Have a great day!