Thursday, March 31, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/snow angel fly drill, by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 choice backstroke drill, keep head flat & roll hips evenly, then 50 swim neg split backstroke with 10 yard breakouts, then 25 fly kick on side
3 x 50 @ :55- 25 kick free on belly head out (NO BOARD), 25 swim backstroke build (@ :50 in 2nd set)
No rest between sets; check HR after 2nd set.
3 sets of:
4 x 75 kick - LMAD on intervals, needs to be a challenging interval; good underwaters here to 10 yards!
1 x 100 swim/kick choice by 50's @ 1:30 (1:45)
4 x 50 kick FAST @ 1:15- hold fastest time possible, 2nd set with boards
1 x 450 swim free br 3, desc the 150's 1-3 to something juicy! (who can be under 1:45 on the 3rd 150? Under 1:40?!?)
1:00 rest between sets, check HR after each set
With fins, finish up with...(odd sets of 6 are fly)
24 x 25 @ :40 as follows:
2- drill, 1 swim build to FAST
1- drill
2- swim FAST
200 drill before you get out.
Do an excellent job on your HW tonight, be sure to bring in your Report Cards so I can see how you're doing in school. Have a great day!