Sunday, June 5, 2011

SMAC- Platinum

600- 50 swim, 100 kick IM order (by 25's) on back
400 reverse IM- each 100 is kick/drill/swim/different kick, by 25's (NO FLY for Jenna on 4th 100, go free instead)
1:00 rest
5 x 50 choice swim/drill by 25's @ :15 rest
6 x 25 kick on back @ :45- concentrate on explosive 5 FAST dolphin kicks underwater, desc 1-3/4-6 to what you can
2 sets of:
1 x 300 - swim/kick on back by 50's
:20 rest
1 x 200 kick/swim by 50's, IM order by 50's
:20 rest
2 x 100 kick on back, strong negative split & descend 1-2 @ :20 rest; check HR immediately after #2 & OML
After 2nd set...
With fins, finish up with...
5 sets of:
1 x 25 relaxed swim choice @ :40
2 x 25 kick choice FAST @ :40**
1 x 25 FAST dolphin kick LUNGBUSTER on stomach @ :40**
No rest between sets. ("**" the last 3 x 25 in each set get :05 FASTER by round- so in the 5th round, those 3 x 25 are @ :20!! WHOA!!- nothing you can't handle)
100 easy drill after 5th set = 3400 scy
Do an excellent job on your HW tonight, make sure you study for your final exams. Have a great day!
Phillip: let's finish up with some pace work-
3 sets of:
4 x 100 swim at pace (1st set mile pace @ 1:30; 2nd set 1000 pace @ 1:40; 3rd set 500 pace @ 1:50)
1 x 400 pull free w/snorkel or br 3/5/7/9 by 50's; desc these 400's 1-3 to what you can
1:00 rest between sets.
Let's talk about some goals for you while you're here training with us, maybe a time trial or two right before you go back to CO!