Wednesday, June 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill/drill/kick/drill, by 25's
1:00 rest
8 x 100
odds- 50 ra2 la2 free drill/50 kick choice @ 1:50
evens- 50 swim mod negative split free br 3, 50 choice drill in breast or fly @ 1:40
1:00 rest
3 sets of:
3 x 50 swim/kick choice by 25's @ :55
1 x 150 drill/swim by 25's- count strokes on 25 swim, descend that # from 1-3, @ 2:45
3 x 50 kick on back @ :55- 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after 3rd set, then get right into...
1 x 600 pull free w/snorkel, or br 3/5/3/7 by 50's
1:00 rest, check HR again
9 x 100 in sets of 3 as follows:
1- swim free br 3/5 by 50's @ 1:35
2- swim back with 5 FAST underwater dolphin kicks off of each wall @ 1:35
3- drill/swim by 25's in 4th best stroke (NO FREE) @ 1:50
1:00 rest, check HR, then get fins
FLY DRILLING WITH FINS
200 easy drill before you get out. Study well for your exams & remind your parents about the entry fees. Have a great day!