Friday, February 4, 2011

SMAC- Silver
Big day today, warmup well!

300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 100 @ :15 rest as follows:
50 ra2 la2 free drill
25 kick on back with FAST underwater dolphin kick off the wall
25 your choice drill, NO FREESTYLE
1:00 rest after #4, check HR for :06 (add a zero to the end of the number you get, that's your number of heart beats per minute)
Everybody start this set together...
1 x 200 swim backstroke with backstroke flip turns & FAST underwater dolphin kick off of every turn, @ 4:00
4 x 50 swim negative split freestyle br 3 @ :55 (or 1:10 or 1:20, we'll assign intervals to each lane)
6 x 25 @ 1:00 "JUNGLE SPRINTS" - I'll explain
1:00 rest, check HR again
Get ready...
15 x 50 swim descend sets of 1-3 @ 2:00 - same stroke for all 3 x 50 in each set; the 3rd 50 in each set should be an absolute, all out CRANK! Make sure you get your time for each 50 so you know if you're descending
Finish up with...
8 x 100 kick as follows:
odds- kick free on back @ 2:30 with FAST underwater dolphin kick & STRONG negative split
evens- kick 4 x 25 FAST with boards @ 1:00- same stroke for all 4 x 25's, you can change kick from one set to another, but not within a set
100 easy drill before you get out.
Do an excellent job on your HW this weekend, don't wait until Sunday Night to start it! Also, remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!