Sunday, July 3, 2011

SMAC- Platinum & Gold

600 swim freestyle (Jenna go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's (Jenna- NO FLY)
1:00 rest
8 x 75 @ 1:20-
odds- drill/kick/drill choice (NO FREE on #'s 5 & 7)
evens- kick/swim/kick- same stroke as the previous 75
2 x 125 @ 2:10- 75 swim, 50 kick- descend 1-2 to what you can
1:00 rest, check HR

3 sets of (2nd set with boards):
3 x 100 swim/kick free br 3 by 50's @ 1:25
3 x 50 kick descend 1-3 to all out FAST @ 1:10
3 x 50 kick STRONG negative split @ :50
3 x 100 kick descend 1-3 tro all out smoking FAST @ 2:30
**Focus on the 5 FAST underwater dolphin kicks off of each wall throughout the 3 sets!
After 1st set, 1 x 400 swim free br 3 with STRONG negative split
After 2nd set, 1 x 300 STRONG negative split swim free br 3
After 3rd set, 3 x 150 swim neg split free br 3, desc 1-3 to what you can @ 2:10
:30 rest between sets, check HR

With fins, finish up with...
24 x 25 as follows:
1- jungle sprint @ :40
2- swim build to FAST @ :40
3- all out swim FAST @ :40
4- LUNGBUSTER @ :20
No rest between sets of 4;

200 easy drill after #24. Just ONE workout tomorrow, from 8-10 a.m. (scy). I still need to see some of your report cards. Have a great day!