Wednesday, March 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 1/2 ra 1/2 la back drill
1:00 rest
300- 50 offside breathing free drill, 25 kick on back with FAST underwater dolphin kick to 10 yards, then 25 choice drill in M-R-S, NO FREE
:20 rest
200- 50 swim mod neg split free br 3, 50 swim mod neg split M-R-S, NO FREE
:20 rest
100 kick on back easy/FAST by 25's with FAST underwater dolphin kick to 10 yards off of each wall
1:00 rest, check HR
With fins:
16 x 25 @ :40 as follows:
1- breast pull w/free kick
2- fly pull w/free kick (with "sneak attack" breath)
3- fly swim build to FAST
4- LUNGBUSTER!
Take off fins & continue right into...
3 x 600 as follows:
odds-
100 swim neg split free br 3
50 kick moderate with FAST underwater dolphin kick to 10 yards!
100 swim IM- build each 25 to strong
50 kick FAST with super aggressive underwater dolphin kick to 10 yards!
#2- 100 kick negative split on back with FAST underwater dolphin kick to 10 yards!
50 swim strong neg split in M-R-S, NO FREE
1:00 rest, check HR immediately & OML
200 drill before you get out
Do an excellent job with your HW tonight, remind your parents to email me if you want to swim in the CBAC meet on April 8. Have a great day!