Wednesday, May 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill/25 different drill
200 kick choice on back, but with 5 FAST underwater dolphin kicks off of each wall!
1:00 rest
2 sets of:
6 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 200- 50 swim breaststroke, 50 kick choice with 5 FAST underwater dolphin kicks off of each wall!
3 x 100 @ 1:50- 50 drill/swim by 25's in 4th best stroke (NO FREE), 50 choice kick on back with 5 FAST underwater dolphin kicks off of each wall!
6 x 75 @ 1:30- 50 swim in 4th best stroke (NO FREE), 25 6 kicks 1 pull backstroke
9 x 50 (3 sets of 3) @ :55
1- kick choice on back w/5 FAST underwater dolphin kicks off of each wall
2- swim backstroke (same 5 FAST dolphin kicks)
3- swim in 4th best stroke
2 x 350 as follows:
1- pull free @ 5:30 w/snorkel or br 3/5/3/7 by 50's- roll hips evenly, finish each stroke & keep head steady, with water line at "crown" of your head
2- swim 100 back, 75 kick choice- with 5 FAST underwater dolphin kicks off of each wall throughout the 350
1:00 rest between sets, check HR after each set.

200 easy drill after 2nd set. Do an excellent job with your HW tonight, make sure you spend a little time reviewing each night for your final exams. Have a great day!