Friday, July 22, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/drill/swim/kick by 25's (Jenna- NO FLY)
1:00 rest
5 x 100 @ 1:45-
odds- 50 fist free br 3, 50 choice drill in M-R-S
evens- 50 kick neg split on back, 50 drill/swim by 25's NO FREE
16 x 75 as follows:
1-4: swim free br 3/5/3 by 25's @ 1:10 with BIG 6 beat kick on 2nd 25
5-8: swim choice/kick on back/swim choice by 25's @ 1:10
9-12: swim NO FREE/free br 3/NO FREE by 25's @ 1:10
13-16: kick/swim choice/kick by 25's @ 1:10
Check HR, then continue right into...
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest, check HR again
4 sets of:
3 x 50 swim/kick by 25's FAST @ :10 rest (swim can be IM)- add up 3 x 50's
100 drill @ 2:00
4 x 25 kick FAST @ :45- add up times for 100 yard total (can you better your 3 x 50's add up time?); 4th set is @ :10 rest
1:00 rest after 25's kick
1 x 150 swim BIG negative split- mix this up: free br 3, back, IM
1:00 rest between sets
Finish up with...
1 x 300 drill/swim/kick by 50's- 2 times through
200 easy drill = 5600 scy
Try to stay inside today, but drink lots of water and wear your sunscreen anyway. Enjoy your day off tomorrow, have a great weekend!