Wednesday, March 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice breaststroke drill
1:00 rest
3 x 250 @ :20 rest as follows:
odds- odd 50's are ra2 la2 free drill- watch your head position; even 50's are drill in M-R-S, NO FREE
#2- odd 50's are kick negative split, even 50's are swim negative split in M-R-S, NO FREE
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill/swim dps (NO FREE in 2nd & 3rd sets)
4 x 50 kick neg split with STRONG 10 yard breakouts @ :55
1 x 100 kick @ 1:50- 50 free or fly on back, then 50 kick breast w/board- desc 1-3
1 x 150 in 4th best stroke- 50 drill/25 swim build, then 25 drill 50 swim neg split
1:00 rest between sets, check HR after each set
1 x 600 pull free w/snorkel or br 3/5/7 by 50's- roll hips evenly, finish stroke
1:00 rest, get fins
With fins, finish up with...
9 x 100 as follows:
odd 100's @ 1:50 - 50 breast pull w/free kick, :10 rest, 25 FAST LUNGBUSTER, 25 kick on back w/arms toward ceiling
even 100's- 4 x 25 jungle sprint @ :40- even 25's are kick with explosive underwater dolphin kick to the breakout
200 easy drill = 5500 scy
Do an excellent job with your HW tonight, be sure to give those entry fees to your parents. Have a great day!