Tuesday, January 25, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with free kick by 25's
1:00 rest
Quick talk about the meet, things I saw:
- Turns
- breakouts (fins or no fins??)
- pull the trigger with your kick, meaning...
- more explosive kicking

With fins, 4 sets of:
3 x 50 drill @ 1:00 (odd sets free, even sets in MRS)
4 x 25 kick FAST on back @ :35
Take fins off for last part of each set...
1 x 150 (same stroke as 50's drill)- 25 swim build to FAST, 25 drill
:30 rest between sets, no more than that; check HR

With boards on FAST 50, 6 sets of:
3 x 50 kick choice on back @ :55 (1:05)
1 x 50 kick FAST with board @ :45
1 x 100 swim STRONG negative split free br 3 (can go back in even rounds)
:30 rest between sets, check HR
After 6th set...
3 x 250 kick descend 1-3 to what you can @ 5:00- #3 should be smoking FAST
With snorkel...
1 x 600 pull free- finish your stroke on both sides, rotate hips evenly

Finish up with...
16 x 25**- get out sprints @ :40- (:20 extra rest at the end of each set of 4)
**- FAST vertical dolphin kick at the wall after each 25

200 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the last few weeks of the SCY season. Have a great day!