Monday Morning, November 15, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/drill/fly kick on side/2 breast-2 fly drill, by 25's
1:00 rest
8 x 75 as follows:
odds- 50 catchup free, 25 fly snow angel drill
evens- 50 choice drill in main race stroke NO FREE, 25 choice drill in 4th best stroke
12 x 25 @ :40-
1- fly pull w/free kick
2- fly swim, hands go in & hips go up
3- 1/2 dolphin kick LUNGBUSTER, 1/2 fly kick on side
2 x 300 @ :20 rest-
#1- 50 swim neg split free br 3, 25 fly swim build to strong (85%)
#2- 50 swim neg split back, 25 swim fly build to FAST
1:00 rest, check HR
Platinum: pace set, 400's are with snorkel desc 1-3
200 drill before you get out
Gold: speedset
200 drill before you get out.
Have an excellent day at school, remember to bring in your report card. Have a great day!