Sunday, July 10, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 50 swim, 50 kick)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY)
1:00 rest
3 sets of:
4 x 75 @ 1:20- 25 drill, 50 kick neg split; change drill from set to set
1 x 100 swim/kick by 50's @ 1:40 (200 swim/k by 50's in 2nd set; 300 sw/k by 50's in 3rd set; desc the 100's 1-2 & 1-3 in 200 & 300)
4 x 50 swim neg split free br 3/5 by 50's @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after 3rd set
1:00 rest
9 x 200 as follows:
1&2- straight kick on back @ 3:40, negative split with 5 FAST underwater dolphin kicks off of each wall
#3- 4 x 50 kick choice @ :50, 3rd set @ :45; one set these 50's can be with a board
No rest between sets, check HR after last 50 k @ :45
Finish up with ...
1 x 300 drill/swim/kick by 50's, 2 times through
5000 scy
Rest up tonight and get excited for the week ahead. Have a great day!