Friday, July 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 75 drill/swim/drill, then 75 kick)
400 reverse IM- each 100 is 25 swim, 50 drill, 25 kick (Jenna- NO FLY)
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3- same stroke count on both 25's
3 x 100 @ 1:40- 50 swim neg split free br 3, 50 choice drill in M-R-S
8 x 25 @ :40- odds breast pull w/free kick, evens 2k 1p breast
3 x 100 @ 1:45- 50 swim back with 5 FAST underwater dolphin kicks off of each wall, then 50 drill/swim breaststroke by 25's
6 x 100 swim free br 3/5 by 50's @ 1:25- moderate negative split
1:00 rest, check HR
6 sets of:
1 x 100 drill/kick by 25's @ 1:45- 5 FAST underwater dolphin kicks off of each wall
3 x 75 swim IM @ 1:30 desc 1-3 to FAST
1 x 50 swim FAST IM order by round @ 1:00 (2 fly, 2 back, 2 breast)
3 x 25 @ :40 kick free on back with 5 FAST underwater dolphin kicks off of each wall
No rest between sets, check HR after each set.
200 easy drill/kick by 50's = 5500/5300 scy
Enjoy your time off this weekend, wear your sunscreen if you have to be outside. Have a great day!