Friday, July 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's (Jenna- NO FLY)
1:00 rest
1 x 300 @ 5:30- 50 choice free drill, 50 swim dist per stroke free, 50 choice kick- 2x
2 x 200 @ 3:30- 50 drill/swim NO FREE by 25's, 50 kick negative split
2 x 100 kick @ 2:00- descend the 4 x 25's 1-4 to what you can
6 x 75-
odds swim free br 3/5/3 by 25's @ 1:10
evens- swim IM (NO FREE) @ 1:20, desc 1-3 to what you can
6 x 75 @ 1:20
odds- swim/drill/swim by 25's NO FREE
evens- kick, desc 1-3 to what you can with 5 FAST underwater dolphin kicks off of each wall!
8 x 25 @ :40-
odds- jungle sprint kick with 5 FAST underwater dolphin kicks off of each wall
evens- jungle sprint swim- same great breakouts with 5 FAST dolphin kicks off the wall!
1:00 rest, check HR
2 sets of:
BROKEN 100: 75/:10 rest/25
100 drill @ 2:30
BROKEN 100: 50/:10 rest/25/:10/25
100 drill @ 2:30
BROKEN 100: 4 x 25 swim @ :10 rest
1 x 300- 100 drill, 200 pull free br 3/5 by 50's
1:00 rest between sets.
Enjoy your time off this weekend, stay out of the sun & drink plenty of water- one week to go, get excited for the meet. Have a great day!