Wednesday, May 18, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of, all @ :10 rest-
300- 50 fist free br 3, 50 2 kicks 1 pull breaststroke drill- squeeze feet together at the end of each kick, should be looking down at the bottom of the pool at the end of each stroke
200- 50 swim neg split breaststroke, 50 drill/swim by 25's in M-R-S, NO FREE
100 choice kick- different kick in each round, neg split
After 3rd set, check HR, then everybody together...
3 sets of:
5 x 50 choice @ :55
1 x 75 swim free br 3/5/3 by 25's @ 1:10
3 x 50 swim choice @ :45
1 x 75 swim IM- NO FREE, @ 1:15
No rest between sets. Check HR after 3rd set.
With fins, finish up with...
18 x 25 @ :40
1&2- jungle sprint;
#3- build to FAST
3rd & 6th sets of 3 are kick
200 drill before you get out.
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. Be sure your parents have the workout schedule for this weekend. Have a great day!