Wednesday, January 5, 2011

SMAC- Platinum & Gold
You've been doing a great job, keep it up!

600/400 swim freestyle
400 reverse IM- each 100 is drill/breaststroke kick on back/drill/choice kick by 25's
1:00 rest
2 sets of:
2 x 150 @ :15 rest- 50 offside breathing free drill, 50 choice drill NO FREE, 50 easy skulling
2 x 100 @ :15 rest- swim 75 free, 25 fly kick on side
No rest between sets, after 2nd set, 1:00 rest- check HR
1 x 600 pull free- 100 br choice, 50 br 3
:15 rest, check HR
1 x 600- 100 swim back, 50 choice breaststroke drill, 50 swim breaststroke
:15 rest, check HR
6 x 100 swim free br 3 @ 1:35
8 x 75 @ 1:15-
2- swim backstroke
2- swim free/breaststroke/free by 25's- br 3 on all freestyle
1:00 rest, check HR immediately & OML

With fins:
16 x 25 @ :45
odds- choice breast or back drill
evens- kick, build dolphin kick to strong breakout past the flags, then moderate kick to the end
1:00 rest, check HR again, then take fins off

From mid-pool, finish up with...
12 x 25's back-to-breast turns @ :45
200 easy drill before you get out = 5300 scy
Do an excellent job with your HW tonight, make sure you remind your parents to email me about the meet by 2 p.m. TOMORROW. Have a great day!