Monday Morning, July 18, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go swim/kick/drill/kick by 50's)
400 reverse IM- each 100 is drill/swim/drill/choice breaststroke drill by 25's (Jenna- NO FLY)
1:00 rest

Focus on 5 FAST underwater dolphin kicks throughout the set, so you're breaking out going FORWARD, rather than just popping "up" from underwater...
4 x 50 @ 1:00- 25 ra back, 25 la back
4 x 50 @ 1:00- 25 swim back build to FAST, 25 choice backstroke drill
4 x 75 @ 1:20- 50 swim STRONG negative split backstroke, 25 fly kick on side- good underwater dolphin kick off of each wall!
12 x 50 kick as follows-
2- @ :55 choice, but strong negative split
1- kick free on back @ :45
1:00 rest, check HR

4 sets of:
2 x 50 swim STRONG negative split free @ :50
2 x 50 swim STRONG negative split back @ :50
2 x 50 swim IM order by 25's (NO FREE) @ :50
1 x 150 @ 2:10 swim negative split free br 3- descend the negative split 1-2 & 3-4
No rest between sets, check HR after each 150 free
1:00 rest after 4th set

2 x 600 @ :20 rest as follows:
#1- 50 swim back negative split & work on good body roll, 50 kick choice easy/FAST by 25's- kick can be with boards
#2- 50 swim choice NO BACK, different stroke or combo of strokes for each 50, then 50 kick easy/FAST by 25's on back
200 easy choice drill = 5500 scy

Be sure to wear your sunscreen today if you have to be outside & have a glass of water or Gatorade every hour. Have a great day!