Monday, July 25, 2011

SMAC- Platinum & Gold
Follow World Champs results at www.swimmingworldmagazine.com

600/400 swim freestyle (Jenna- go swim/drill/kick by 50's)
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick)
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 kick/drill/kick in M-R-S
4 x 75 @ 1:20- 25 choice free drill, 50 swim/drill by 25's in M-R-S
1 x 150 @ 2:30- swim free/M-R-S by 25's, descend the 3 x 50's to what you can
6 x 50 swim/kick by 25's descend 1-3 to what you can @ :55 (2nd 3 x 50 in M-R-S)
1:00 rest, check HR
6 sets of:
BROKEN 75: 50 FAD, :10 rest, 25 FAP
1 x 75 drill
1:00 rest
BROKEN 75: 3 x 25 @ :10 rest
1 x 75 drill
1 x 150 pull br 3/5/3 by 50's
1 x 50 drill/swim dps
1:00 rest
3rd & 6th sets are kick choice
4800 scy
Wear your sunscreen today and drink plenty of water or Gatorade (NO SODA!). Last week of hard work, get excited for the meet! Have a great day!