Friday, May 27, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice breaststroke drill, by 25's
1:00 rest
3 sets of:
1 x 150- 100 choice drill/swim by 25's, then 50 fist free drill @ 2:40
1 x 100 drill/swim breaststroke @ 1:45
1 x 200- 100 IM swim, 100 kick choice on back negative split with 5 FAST underwater dolphin kicks off of each wall- @ 3:30
No rest between sets, check HR after 3rd set
As many rounds as possible, I'll make a deal on "Get Out Swims" after the 4th set...
2 x 50 drill @ 1:00
3 x 50 @ 1:15 from a dive- FAST to 15 yards & drill to 25 yards, then kick FAST head out for the 2nd 25
3 x 50 @ 1:15- 25 swim build to FAST turn, then 2nd 25 is drill
1 x 75 swim FAST for time @ 2:00
Finish up with...
1 x 600 pull free br 3/5/3/7 by 50's, or with snorkel- roll hips evenly, finish each stroke
Do an excellent job with your HW this weekend, don't wait until Monday to start it! Make sure you remind your parents about the meet on Sunday, June 26th. Have a great day!