Friday, March 4, 2011

SMAC- Silver

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 sets of:
2 x 25 kick FAST with boards @ 1:00- #1 is always free, #2 is choice
1* x 50 swim BIG negative split free br 3 @ 1:30**
No rest between sets.
*add 1 x 50 in each set (2nd set is 2 x 50; 3rd is 3 x 50; 4th set is 4 x 50)
** subtract :10 from the interval in each set (2nd set is @ 1:20; 3rd set is @ 1:10; 4th set is @ 1:00!!)
Check HR after 4th set for :06, add a zero to the number you get.

1 x 300 as follows:
100- 50 free br 3, 50 drill/swim breaststroke
100- 50 free br 3, 50 drill/swim backstroke
100- 50 free br 3, 50 drill/swim fly
:30 rest
1 x 400 as follows (backstroke flip turns throughout):
50 kick choice on back with FAST underwater dolphin kick until you breakout, then kick moderate to the end
50 kick FAST choice (with board or without; if without board, same FAST underwater dolphin kick to 5 yards)
1:00 rest
With fins, finish up with...
18 x 25 @ 1:00 as follows:
1- drill
2- swim FAST, same stroke as drill on #1
3- swim fly build to FAST with "sneak attack" breathing!
Take fins off after #18
100 easy drill before you get out.
Do an excellent job with your HW this weekend, don't wait until Sunday to start it! Remember to give your parents the calendar for March. Have a great day!