Wednesday, January 12, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/skull by 25's
1:00 rest
8 x 50 @ :10 rest-
odds are offside breathing free drill;
evens are drill/kick by 25's in 4th best stroke, NO FREE
1 x 600 as follows:
50 swim free br 3/7 by 25's
50 swim backstroke- breakout past flags off both walls
50 swim/kick by 25's in 4th best stroke, NO FREE
1:00 rest, check HR immediately & OML

With fins:
24 x 25 @ :40 in sets of 4:
1&2- choice drill in 4th best stroke, NO FREE
3- "blow it out the back" fly drill
4- kick on back- FAST underwater dolphin kick off the wall, then free kick on back with arms pointed (streamlined) towards the ceiling
No rest between sets of 4; check HR after #24, then take fins off

3 sets of:
3 x 150 swim free br 3 @ 2:20 (Gold @ 2:30)- middle 50 on 2nd 150 is NO FREE
4 x 25 @ :35- odds are drill, evens are swim dps
No rest between sets, check HR after 3rd set & OML

Finish up with...
PLATINUM-
3 x 600 pull @ :30 rest- different equipment on each 600, br 3/5/7/9 by 50's when not using snorkel (paddles okay on ONE 600 only)
GOLD-
18 x 50 @ :55-
1- swim free br 3
2- swim free/kick choice on back by 25's
3- swim IM order by 25's

200 easy drill before you get out. Do an excellent job on your HW tonight, remember to give your parents the handout from last night's meeting. Have a great day!