Monday, August 1, 2011

SMAC- Platinum & Gold
Last scy workout!

600/400 swim freestyle (Jenna- go 25 swim, 25 drill, 50 kick negative split)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY)
1:00 rest
3 x 200 @ 3:30
#1- each 50 is drill/swim by 25's- NO FREE on even 50's
#2- drill/kick by 25's- NO FREE on even 50's
#3- swim/kick by 25's- NO FREE on even 50's
3 sets of:
1 x 100 IM drill @ 1:45
4 x 25 @ :40- swim dps, desc stroke count 1-3, #4 is kick build to FAST
No rest between sets, check HR after 3rd set
After 3rd set...
3 sets of:
2 x 75 swim choice (if free, br 3/5/3 by 25's) @ 1:10
2 x 50 swim/kick choice @ :55- 5 FAST underwater dolphin kicks off of each wall!
No rest between sets.
With fins, finish up with 4 sets of...
3 x 50 swim descend 1-3 to smoking FAST @ 1:10
4 x 25 kick @ :45- odds are jungle sprint, evens are build to FAST
No rest between sets.
250 easy drill (NO FREE on even 50's) = 4000 scy.
Rest up this week, stay out of the sun & drink plenty of water or Gatorade (NO SODA!). Have a great day!