Wednesday, February 9, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- four reverse 100 IM's, odds are drill, evens are swim
1:00 rest
4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 breast kick on back
1 x 300 @ 5:00- 50 swim free br 3, 25 choice kick on back
4 x 75 @ 1:15- 25 choice kick on back with 10 yard breakout, 50 drill in M-R-S, NO FREE
1 x 300 @ 5:00- 25 choice kick, 50 swim in M-R-S, NO FREE
4 x 75 @ 1:15- 25 swim free br 3, 50 choice drill in 4th best stroke, NO FREE
1 x 300 free- 50 swim in 4th best stroke, 25 choice (drill, swim or kick)
1:00 rest, check HR immediately & OML

Platinum-
1 x 1200 swim free w/snorkel- roll hips evenly, finish your stroke on each side
1 x 300 kick on back- 75 free, 75 IM (NO FREE)- 10 yard breakouts throughout
1:00 rest, go to fin set

Gold-
1 x 800 swim free with snorkel- concentrate on even hip rotation, finishing your stroke; if no snorkel, br 3 throughout, except every 3rd 50 is br 7
1 x 300 kick on back- 75 free, 75 IM (NO FREE), 10 yard breakouts throughout
1:00 rest

With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 drill before you get out. Do an excellent job with your HW tonight, and remind your parents to let me know how they feel about the 4 p.m. start time. Have a great day!