Thursday, March 24, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:30-
25 fist free, 25 kick choice build to FAST with 10 yard breakout, 25 drill in M-R-S, NO FREE
1 x 250-
odd 50's are swim build to FAST/drill by 25's in M-R-S
even 50's are kick mod/FAST by 25's with 10 yard breakouts!
1:00 rest, check HR
4 sets of (I'll explain this set):
3 x 50 breaststroke drill @ 1:10
4 x 25 as follows:
:20 FAST kick free on back at the wall, then...
1 x 25 kick FAST breaststroke w/boards @ :40
After 4th 25...
1 x 200 swim STRONG neg split free br 3 (100 for Gold) @ 3:00 (1:45 for Gold)
4 x 50 kick choice @ :55 (make the interval, which gets :05 faster in each set)
:30 rest between sets to check HR
After last set, check HR OML as well, then...
200 drill before you get out.
Enjoy your time off this weekend (NO WORKOUT TOMORROW). Make sure you do an excellent job on your HW this weekend & remind your parents to email me if you want to swim in the CBAC meet. Have a great day!