Monday, October 11, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/kick by 50's
1:00 rest
7 x 100 @ 1:50 as follows:
odds- 50 choice drill in main race stroke, 50 choice kick
evens- 50 fist free drill, 50 choice drill in 4th best stroke
12 x 25 @ :40 kick- explosive underwater dolphin kick to the breakout, then easy kick to the end
1 x 400 kick on back- same great underwater breakouts here!- 50 free, 50 4th best stroke
1:00 rest, check HR
50 x 50 @ :55 in 5 sets of 10 as follows:
1-10 swim free br 3, build kick to strong on 2nd 25
11-20 swim back/choice by 25's
21-30 swim/kick choice by 25's
31-40 swim free/choice NO FREE by 25's
41-50 swim 4th best stroke NO FREE/free by 25's
1:00 rest, check HR
Finish up with...
Platinum: 24 x 25 with fins @ :45- the usual sets of 4
Gold: 3 x 300 pull free @ :20 rest- br 3/5 by 50's for #1, then 3/7 by 50's for #2, then 3/9 by 50's for #3
200 easy drill = 5700 scy (PLAT) or 5800 scy (GOLD). Do an excellent job on your HW tonight, be sure to bring me a copy of your report cards so I can see how you're doing. Have a great day!