Sunday, April 3, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 6 kicks 1 pull backstroke drill
1:00 rest
2 sets of:
4 x 50 @ 1:00- catchup free drill with BIG overkick in 1st set; 2 kicks 1 pull breaststroke drill in 2nd set
2 x 150 @ 2:15- 50 swim neg split free br3, 100 drill/swim breaststroke, by 25's
No rest between sets; check HR after 2nd set, then 1:00 rest
Everybody goes through each set one time, for 20 minutes before switiching to the next set:
A)
FAST vertical dolphin kick for :30
:10 rest
1 x 75 kick FAST
:10 rest
1 x 25 LUNGBUSTER
:20 rest between sets
B)
50's kick @ :50 (or 1:00) with FAST underwater dolphin kick to 10 yards off of each wall
Check HR after every 6 x 50, but don't miss your next interval;
Can do 2 x 50 kick w/board in each set of 6, but not in a row;
Can switch kick (ex: fly to free), but within a set of 6 x 50's.
C)
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards;
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards, then kick FAST to far flags;
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards, then kick FAST all the way to the end;
1 x 100 swim free br 3 with BIG negative split @ 1:20 (or 1:40)
No rest between sets; check HR after every 3rd set
Finish up with...
3 x 450 pull free with snorkel or br 3/5/7 by 150's, all @ :20 rest
Do an excellent job with your HW tonight & remember to bring in your Report Cards so I can see how you're doing in school. Drylands tomorrow morning at 5:30 a.m. Have a great day!