Tuesday, March 22, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick build/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest

2 x 200 @ 3:45- 50 catchup free drill, 50 choice breaststroke drill
6 x 25 @ :40 breast pull w/free kick
3 sets of:
4 x 50 kick on back (10 yard breakouts!) @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
4 x 25 @ :45 as follows:
1- swim breaststroke build to FAST
#3- always FAST dolphin kick LUNGBUSTER!
evens- kick on back with FAST underwater dolphin kick to 10 yards, then mod. kick to the end
No rest between sets; after 3rd set, check HR immediately & OML
1:00 rest
3 x 100 swim/kick by 50's @ 1:45, descend 1-3 to what you can
1 x 200 kick neg split on back, get time @ 4:00
3 x 100 @ 1:45, odds are swim/kick by 50's, #2 is all kick
1 x 200 kick neg split on back, faster than #1, @ 4:00
3 x 100 @ 1:45, odds are kick on back, #2 is swim/kick by 50's
1 x 200 kick neg split on back, fastest of the day!
1:00 rest, check HR immediately & OML
Easy 100 drill before you get out. Do an excellent job with your HW tonight, be sure to give that handout about the CBAC meet to your parents. Have a great day!