Tuesday, March 22, 2011

TB- written for scy

4 x 75 drill/swim/drill breaststroke by 25's @ 1:30- fast hands to the front, head down at end
4 x 50 swim neg split breaststroke @ :55- firm kick on 2nd 25
1 x 600 swim neg split backstroke, get time if possible for 2nd 300
:30 rest
4 x 75 @ 1:30- 50 swim strong neg split breaststroke, 25 choice breaststroke drill
1 x 600 swim back, stronger neg split than #1, get time for 2nd 300 if possible
:30 rest
6 x 50 swim back/breast by 25's @ :45
1 x 600 swim back, biggest neg split of the day with aggressive breakouts; get time for 2nd 300 if possible, check HR after finishing
:30 rest
1 x 600 kick as follows:
100 kick IM order by 25's on back
50 kick FAST with boards IM order (1st FAST 50 is fly; 2nd FAST 50 is free on back; 3rd FAST 50 is breast; 4th FAST 50 is free w/board)
Check HR immediately & OML


Monday, March 21, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 free drill/swim/drill @ 1:30
4 x 50 swim free/breast drill @ 1:00
4 x 75 breast drill/swim/kick build to FAST @ 1:30
6 x 50 swim free/breast @ :50 by 25's
1:00 rest
Individual breaststroke drills with a partner- 10 minutes; then...
Kicking relay:
At least 3 per lane-
FAST vertical dolphin kick while at wall while one person goes a 50 kick FAST w/board; I'd like to get three relays in.
Finish up with...
2 x 200 @ :20 rest- 50 kick easy/FAST by 25's, 50 choice drill
Do an excellent job on your HW tonight, be sure to give your parents that handout regarding the CBAC meet in early April. Have a great day!


Monday, March 21, 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 x 50 freestyle drill @ 1:30- ra2 la2, roll head to side to breathe
4 x 75 50 choice free drill, 25 kick on back build to FAST @ 2:00
1:00 rest, get fins
Fly drilling with fins
All 4 drills before we get to actual fly swimming
Without fins, finish up with...
8 x 25 @ 1:00-
odds- swim fly build to FAST
evens- kick FAST free on back with FAST underwater dolphin kick to 5 yards off the wall.
Do an excellent job with your HW tonight, be sure you give your parents the handout regarding the CBAC meet in early April. have a great day!