Monday, September 20, 2010

SMAC Platinum & Gold
Welcome Hannah Adams!

600/400- IM is drill/drill/fly kick on side/breast pull with free kick, by 25's
1:00 rest
4 x 75 @ 1:30 - 50 fist free drill br 3, 25 choice drill NO FREE
4 x 75 @ 1:20- 25 kick on back w/arms toward celing, 50 drill/swim in min race stroke NO FREE
1:00 rest, check HR
3 sets of (100's kick get :10 faster in each round):
4 x 100 kick @ 2:00 (Alexis, Alina, Danielle, Hannah, Maverick & Michael go 3 @ 2:15)
4 x 25 kick FAST @ :45 - add up times, who can break 1:00?
1 x 100 easy choice @ 2:00
No rest between sets, check HR after last set of 25's.
12 x 100 in 3 sets 4:
1&2- swim neg split free br 3, descend the 2nd 50 1-2 to what you can, @ 1:30 (@ 1:40 AADHMM)
3- kick all out FAST @ 2:00
4- swim IM, get time & descend 1-3 @ 1:45 to something juicy (@ 2:00 AADHMM)
No rest between sets
200 easy drill = 4800 scy
Jenna: finish up with...
15 x 50 in 5 5 sets of 3:
1&2- swim negative split backstroke @ :50
3- swim free/back by 25's @ :40
Check HR immediately after #15 & OML
200 easy drill = 5550 scy.
Do an excellent job with your HW tonight & stretch your legs. Have a great day!