Wednesday, April 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- mix it up by 50's
1:00 rest
With fins, 4 sets of:
2 x 25 breast pull w/free kick @ :35
2 x 50 fly kick on side/choice backstroke drill by 25's @ 1:00
1 x 25 kick free on back with arms toward ceiling @ :35
1 x 25 dolphin kick LUNGBUSTER @ :35
No rest between sets, check HR after 4th set, then take fins off
3 sets of, all @ :20 rest:
1 x 300 pull free- use different equipment in each set; if no snorkel, then breathe 3/5/7 by 50's
1 x 200 drill-kick-drill-swim by 50's, NO FREE
1 x 100 choice kick on back, but 2nd set is breast kick with a board
4 x 50 swim back/breast by 25's @ :55; in 2nd set, go swim/kick by 25's in 4th best stroke
:30 rest between sets to check HR
Finish up with...
8 x 100 as follows:
odds- swim free br 3 with dolphin kick breakouts to 10 yards on each turn @ 1:40- vertical dolphin kick at the wall until 1:40
evens- 4 x 25 @ :40 as follows:
odd 25's are swim moderate in 4th best stroke
even 25's are choice kick on back with FAST underwater dolphin kick to 10 yards, then easy kick to the end
No rest between sets; check HR after 8th 100, then...
200 drill = 5200 scy
Do an excellent job with your HW tonight, remember to bring in your Report Card so I can see how you're doing in school. Have a great day!