Wednesday, April 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- go 75 drill/drill/kick by 25's, 1 x 75 of each stroke reverse IM order, then go the last 100 kick choice on back, moderate/strong by 25's
1:00 rest
From mid-pool:
8** x breast-free turns @ :45
8** x 2-turn 50's @ 1:10:
fly to back, then swim back to far end for back-breast turn
**vertical dolphin kick at mid-pool between turns
1:00 rest, check HR
Wait for the entire lane to start the 50's together after the 400's (300's):
1 x 400 swim- 4th 25 of each 100 is kick on back
8 x 50 swim free br 3/choice by 25's @ :55
1 x 400 swim- 3rd 25 of each 100 is breaststroke, 4th 25 of each 100 is kick on back
8 x 50 swim @ :55- M-R-S, NO FREE/choice by 25's
1 x 400 swim- 2nd 25 of each 100 is 4th best stroke (NO FREE), 3rd 25 of each 100 is breaststroke, 4th 25 of each 100 is kick on back
8 x 50 swim @ :55- 4th best stroke (NO FREE)/M-R-S (NO FREE), by 25's
1 x 400 pull free w/snorkel, or br 3/5/7/9 by 100's
:20 rest...
1 x 400 kick choice on back, every 4th 25 is breast kick on back; at least 5 dolphin kicks underwater off of each wall throughout (goal is to breakout at 10 yards)
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :40 as follows:
1- fly drill- I'll give you the drill
2- fly swim build to FAST
3- choice jungle sprint
4- swim all FAST, same stroke as #3
Check HR & take off fins, then...
200 drill before you get out = 5500/5300 scy
Do an excellent job with your HW tonight- this is no time to fall behind in school. Have a great day!