Sunday, July 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna go drill/swim/drill/kick by 25's)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY)
1:00 rest
6 x 50 drill/swim by 25's @ 1:00- odds are free, evens are NO FREE
4 sets of:
2 x 100 drill/kick by 50's @ 1:45- 5 FAST underwater dolphin kicks off of each wall
2 x 75 swim free br 3 (odd sets @ 1:10, desc 1-2; 2nd set @ 1:00, 4th set @ :55)
1 x 150 IM (NO FREE) @ 2:45- each 50 is swim build/drill by 25's
No rest between sets, check HR after 4th set.
3 sets of**:
4 x 25 kick FAST on back @ :30 (2nd set @ :40; 3rd set @ :45)- 5 FAST underwater dolphin kicks off of each wall
2 x 50 kick on back @ :50- make interval, 5 FAST underwater dolphin kicks off of each wall
4 x 25 kick FAST on back as above
2 x 150 kick @ 3:00 descend 1-2 to something juicy, 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after each set
** 25's in 2nd set can be with a board; in 3rd set, 150's can be with a board
With fins, finish up with...
16 x 25 @ :45
odds- jungle sprint with explosive breakouts
evens- swim build to FAST
100 easy = 5600 scy
Rest up tonight, drink plenty of water with dinner. Think about any time trials you may want to do on Friday. Have a great day!