Wednesday, February 2, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back/drill/"blow it out the back" fly drill, by 25's
1:00 rest
6 x 75 @ :10 rest- 50 offside breathing free drill, 25 choice drill in 4th best stroke
4 x 100 @ 1:45- 50 swim dps free (take one less stroke on 2nd 25), 25 swim in 4th best stroke, 25 kick build to moderate- underwater dolphin kick to at least 10 yards!
3 x 300 @ :20 rest as follows:
1- swim back- FAST underwater dolphin kick to 10 yards off of each turn
2- kick IM (3 x 100 IM's continuously), desc 1-3 to what you can- can be with a board
3- swim 50 free br 3, 50 in 4th best stroke (NO FREE), neg split each 50
1:00 rest, check HR

Platinum-
7 x 50 pull free with snorkel @ :50
1 x 350 - odd 50's are swim neg split back with 10 yard breakouts, even 50's are kick choice with boards moderate neg split
:20 rest
7 x 50 pull free w/different equipment @ :50
1 x 450 - 100 swim mod neg split back with 10 yard breakouts, 50 swim in 4th best stroke
:20 rest
7 x 50 swim back/breast by 25's @ :55
1 x 750 pull free with snorkel & choice equipment, desc the 3 x 250 to what you can
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 25 @ :40
1- kick with FAST 10 yard breakout
2- choice drill
3- LUNGBUSTER!
200 easy drill before you get out.

Gold-
24 x 75 @ 1:10 as follows (in sets of 4):
odds are always swim free br 3 (or 4/2- Maggie, Daryl, Eric)
evens- #2 is always swim/kick on back/swim- FAST underwater dolphin kick to 10 yards on the kick); #4 is free/NO FREE/free- hold your breathing pattern on the free throughout.
1 x 800 - 200 pull free br 3/7 by 50's (or 4/2), then 200 kick with 10 yard breakouts
With fins, finish up with...
18 x 25 @ :40
1- choice drill
2- jungle sprint, same stroke as 1st 25
3- LUNGBUSTER!
200 easy drill before you get out.

Do an excellent job with your HW tonight, and remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!