Sunday, June 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 50 swim, 50 kick)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
8 x 75 @ 1:20 as follows:
odds- 50 fist free br 3, 25 fly kick on side
evens- 25 choice free drill (NO FIST DRILL), 50 drill NO FREE
3 x 350 @ 5:45 as follows:
75 swim free br 3/5/3 by 25's
75 drill/swim/drill by 25's in M-R-S
200 kick negative split- 5 FAST underwater dolphin kicks off of each wall (descend the 200 kick 1-3 to what you can)
1:00 rest, check HR

6 sets of:
1 x 75 @ 1:20 kick free on back with 5 FAST underwater dolphin kicks off of each wall
1 x 75 @ 1:30 kick IM order by 25's on back- 5 FAST underwater dolphin kicks off of each wall
2 x 50 @ :55 kick choice w/boards, desc 1-2 to FAST
1 x 50 swim IM order by 25's @ :50
No rest between sets, check HR after last set immediately & OML

8 x (sort-of-broken) 75's @ 1:45 as follows:
1 x 50 swim free br 3/5 by 25's on ... interval (I will give intervals to everybody)
1 x FAST breaststroke pullout + 2 strokes, followed immediately by...
:10 FAST vertical dolphin kicking (right where you stopped after the 2nd stroke breaststroke)
then...
Swim FAST back to the wall in M-R-S
After last "75," check HR
1:00 rest
Finish up with...
YOUR CHOICE:
12 x 50 kick mod neg split @ :55, focus on 5 FAST underwater dolphin kicks off of each wall
OR...
24 x 25 with fins @ :40- the usual sets of 4- make sure the FAST stuff is FAST!
200 drill before you get out = 5650 scy

Remember, workout tomorrow is from 8-10 a.m. Also, bring in your Report Card so i can see how you finished up this year. Have a great day!