Monday, January 3, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/"blow it out the back" fly drill by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill choice in 4th best stroke, then...
6 sets of:
1 x 50 swim/kick by 25's in 4th best stroke by 25's
:20 rest- FAST vertical dolphin kick while at the wall
1 x 50 kick choice easy/FAST by 25's
:20 rest- FAST vertical breaststroke kick while at the wall
After 6th round, 1:00 rest, check HR
Platinum-
6 sets of:
2 x 125 swim free br 3, except last 25 is 4th best stroke, @ 1:45
1 x 125 swim free br 3 @ 1:35
1 x 150 swim free br 3 @ 1:55
4 x 25 @ :40-
odds- jungle sprint
evens- build to all out FAST on #2, all FAST on #4
No rest between sets.
After 6th set...
1 x 600 pull free w/snorkel & paddles
200 easy drill before you get out
Gold-
2 sets of:
9 x 100 in MRS- 50 drill, 50 swim- desc 2nd 50 to all out FAST
1 x 200 drill in MRS
1:00 rest bertween sets.
200 easy drill before you get out.
Remember to give your parents the meet info. Have a great day!