Wednesday, February 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/6 kicks 1 stroke backstroke, by 25's
1:00 rest
3 x 200 @ :20 rest- 100 drill/swim DPS by 25's in M-R-S, then 100 kick on back with 10 yard breakouts; check HR after #3 for :06
Everybody together...
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice breaststroke drill
4 x 100 swim @ 1:50- 50 breaststroke, 50 free br 3
3 x 50 swim free br 3 @ :50- #2 is moderate neg split
6 x 225 @ 3:45 as follows:
odds- 75 swim free br 3, 75 drill/swim/drill by 25's choice NO FREE, 75 swim IM (NO FREE)
evens- 75 swim free br 3, 75 kick choice on back with 10 yard breakouts, 75 drill/swim/drill by 25's in 4th best stroke, NO FREE
6 x 50 swim free br 3 @ :50, #2 & #5 are moderate neg split
3 sets of:
8 x 25 @ :40 as follows:
odds- breast pull with free kick- continuous turnover here!
evens- kick choice on back with 10 yard breakouts
3 x 50 swim free br 3 @ :50, except #2 is swim breast/free by 25's
No rest between sets; after 3rd set, continue right into...
With snorkel & buoy...
8 x 75 pull free @ 1:15- roll hips evenly & finish each stroke completely
1:00 rest, check HR
Do an excellent job with your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!