Friday, July 1, 2011

SMAC- Platinum & Gold
Written for scy

600/400 swim freestyle (Jenna- go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick fly on side, by 25's (Jenna- NO FLY)
1:00 rest

2 sets of:
1 x 150 @ 2:45- 50 catchup freestyle drill, 50 choice kick neg split on back, 50 drill in M-R-S, no free
1 x 100- 50 2 kicks 1 pull breaststroke, 50 swim breaststroke neg split @ 1:45
2 x 100 swim back/breast by 50's @ 1:45, desc 1-2
No rest between sets, after 2nd set, check HR, then...
16 x 75 in 2 sets of 8:
1-4 50 swim free, 25 kick choice @ back
5-8 swim back/breast/free by 25's
1st set @ 8 @ 1:15; 2nd set of 8 @ 1:05
1:00 rest, check HR

Jenna, Joe & Phillip:
Mile for time whenever you're ready

Everybody else...

4 sets of:
4 x 25 @ :45-
odds- jungle sprint
evens build to FAST
1 x 150 FAST from a dive
1:00 rest
4 x 25 @ :45- as above
1 x 50 FAST from a dive
1 x 200 easy drill
1:00 rest

Wear your sunscreen this weekend, drink plenty of water. Sunday at 4 p.m. Have a great day!