Monday, July 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna go 50 swim/50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest
3 sets of:
1 x 200- 2 kicks 1 pull breaststroke, choice drill by 50's @ 3:30
6 x 25 @ :40- breast pull with free kick, except choice breaststroke drill in 3rd set
1 x 150 swim negative split free br 3 @ 2:10
No rest between sets, check HR after 3rd set
1:00 rest
3 sets of:
6 x 75 swim free br 3 @ 1:05 (2nd set swim back @ 1:10, 3rd set swim IM w/out free @ 1:15)
8 x 25 @ :40 kick FAST on back with 5 FAST underwater dolphin kicks off of each wall (2nd set with boards)
1 x 150 kick choice on back desc 1-3 @ 3:00- same kick for all 3 sets
1 x 50 kick all out FAST for time with boards @ 1:00
No rest between sets, check HR after each set.
200 easy drill after 3rd set = 5250 scy
Drink plenty of water today and wear your sunscreen. Have a great day!