Tuesday, December 7, 2010

SMAC- Silver
Get fins before you get in!!

300 swim freestyle w/flipturns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Work on FLY-
With fins:
8 x 25 @ 1:00 as follows:
odds- snow angel fly drill
evens- kick FAST on back, including the underwater dolphin kick when you leave the wall
3 sets of:
2 x 50 @ 1:30- 25 "blow it out the back" drill, 25 fly kick on side
1 x 100 @ 2:30 - odd 25's are swim fly breathing every other stroke, even 25's are choice fly drill - NOT FLY SWIM
No rest between sets. Check HR for :06 after 3rd set, then take fins off.
1 x 400 as follows (a sixteen-lapper):
25 swim fly - remember, head goes down before your hands come around
25 kick choice build to FAST
50 swim free br 3 with strong negative split
1:00 rest after 400, check HR
Finish up with...
KICKING-
4 x 25 kick FAST with board @ 1:30, keep track of your times, figure out your average time
1 x 100 kick neg split on back @ 3:00
4 x 25 kick FAST w/board @ 1:15, can you hold the same average time??
1 x 100 kick neg split on back @ 3:00
4 x 25 kick FAST w/board @ 1:00, how close can you be to your average time from the first 4 x 25's?
1 x 100 easy drill choice before you get out.
Do an excellent job with your HW tonight, eat well & get to sleep as early as you can. Have a great day!