Sunday, July 24, 2011

SMAC- Platinum & Gold
World Champs start today!

600/400 swim freestyle (Jenna- go 25 swim, 25 drill, 50 kick negative split)
400 reverse IM- each 100 is kick/drill/swim/choice breaststroke drill, by 25's
1:00 rest
3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill NO FREE
4 x 75 @ 1:15- 25 swim free br 3, 50 drill/swim by 25's in M-R-S
8 x 25 @ :40-
odds- jungle sprint, choice stroke
evens- jungle sprint kick on back with 5 FAST underwater dolphin kicks
1:00 rest, check HR
3 sets of:
1 x 100 swim free br 3 @ 1:25
1 x 100 swim free/NO FREE by 50's @ 1:30
1 x 100 swim IM @ 1:35
6 x 50* kick choice on back @ :55- 5 FAST underwater dolphin kicks off of each wall!
*in 2nd set, 50's kick can be with boards @ :55, but negative split; in 3rd set, choice kick @ :50
No rest between sets. Check HR after 3rd set, then...
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
With fins, finish up with...
3 sets of:
6 x 25 @ :40-
odds are jungle sprint
evens are swim build to FAST
4 x 50 @ 1:10
odds are drill
#2- swim/kick on back FAST by 25's- 5 FAST underwater dolphin kicks off the wall
#4- LUNGBUSTER/swim FAST by 25's
No rest between sets, check HR after 3rd set.
150 easy drill = 5000 scy
Eat well tonight, get ready for the last full week of workouts. Be sure to check www.swimmingworldmagazine.com for updates from World Champs. Have a great day!