Friday, July 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 drill, 50 swim, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest
4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
4 x 50 swim free br 3 @ :55
3 x 100 @ 1:45-
50 swim/kick free, br 3 on swim & 5 FAST dolphin kicks off the wall on the kick
50 choice drill in M-R-S
4 x 50 swim @ :55- 25 free br 3, 25 in M-R-S, NO FREE
3 x 100 @ 1:50-
75 swim IM, 25 kick choice on back, 5 FAST underwater dolphin kicks, then moderate kick to the end
1 x 600 as follows:
100 pull br 3/5 by 50's
100 kick with 5 FAST underwater dolphin kicks off of each wall, then moderate kick to the end of each 25
1:00 rest, check HR
With fins, finish up with:
20 x 25 @ :45 as follows:
odds- jungle sprint in M-R-S
evens- kick build to FAST
3400 scy
Stay well hydrated today, get excited for the meet. Remember, I still need to see your report cards so I know how you finished up in school; and, NO WORKOUT ON MONDAY (am or pm). Have a great day!