Wednesday, May 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/different drill by 50's
1:00 rest
12 x 25 @ :40 as follows:
odds- choice kick on back, with at least 5 FAST underwater dolphin kicks off of each wall
evens- choice drill, NO FREE on last 4 even 25's
16 x 50 @ :55 as follows:
1&2- swim free br 3 with good dist per stroke
3- swim free/NO FREE by 25's
4- swim/kick by 25's choice
:30 rest, check HR & continue right into...
1 x 900 as follows:
50 catchup free drill
50 choice backstroke drill
50 2 kicks 1 pull breaststroke drill
150 swim/kick by 25's choice
3 times through; check HR when finished
1:00 rest
From mid-pool:
IM turns- everybody goes 6 each of: fly-back, back-breast, breast-free
1:00 rest
3 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 75 @ 1:20- 50 swim choice, 25 swim NO FREE
1 x 75 @ 1:20- 50 swim choice, 25 kick on back
1 x 100 @ 1:40 swim backstroke- 5 underwater dolphin kicks off of every wall!
No rest between sets; check HR after 3rd set
If there is time...
Work on starts
Do an excellent job on your HW tonight, get excited for the meet this weekend. Have a great day!