Thursday, December 9, 2010

SMAC- Silver
Get fins before you get in!

300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins:
6 x 25 @ 1:00 breaststroke pull w/free kick, continuous turnover
6 x 50 @ 2:00- 25 kick FAST on back with aggressive underwater dolphin kick, then 25 "blow it out the back" drill
4 x 75 @ 2:30 as follows:
- swim fly/kick FAST on back/swim fly by 25's
1:00 rest, check HR for :06 then take off fins
3 x 250 as follows, @ 5:00, descend 1-3 to what you can
25 fly, 25 back, 25 breast, 50 swim neg split free br 3
Check HR after each 250 for :06, keep track of that number.
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!



Thursday Morning, December 9, 2010

SMAC- Platinum

600/400- the IM is swim/drill by 25's
1:00 rest
2 sets of:
1 x 125- 50 ra2 la2 free, 75 drill/kick/drill by 25's NO FREE
:20 rest
1 x 75 swim choice- build each 25 to strong
:10 rest
16 x 75 in sets of 4:
odd sets- swim free br 3 @ 1:10
even sets- jungle sprint/kick/jungle sprint by 25's @ 1:30
1:00 rest, check HR
SPEEDSET
Warmdown ubtil your legs feel fresh.
Do an excellent job in school today. Have a great day!