Monday, September 12, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 50 kick on back
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Review backstroke drill-
1/2 ra 1/2 la
3 sets of:
6 x 25 @ :40- odds are kick on back with 5 FAST underwater dolphin kicks off the wall, evens are 1/2 ra 1/2 la back drill
3 x 50 @ 1:00 swim backstroke, desc 1-3 to what you can- same 5 FAST underwater dolphin kicks off the wall
No rest between sets, check HR after each set
1:00 rest after 3rd set
1 x 600 pull free as follows-
w/snorkel if you have them, 50 fist pull, 100 pull free regular stroke
If no snorkel...
50 fist free pull br 3, 100 pull regular stroke br 5/7 by 50's
1:00 rest, check HR
I'll adjust the intervals as necessary for the following set:
6 x 100 kick on back @ 1:50- 5 FAST u-d-k off each wall
8 x 25 kick FAST w/boards @ :45
4 x 100 kick on back @ 1:40- 5 FAST u-d-k off each wall
8 x 25 kick FAST on back @ :45- 5 FAST u-d-k off each wall
3 x 100 kick on back @ 1:35- 5 FAST u-d-k off each wall
8 x 50 kick w/boards @ 1:15, 1 easy 1 FAST
Make sure you get your times on the FAST 50's kick, get HR after last 50
4600 total scy
100 easy before you get out. Do an excellent job with your HW tonight, remind your parents about dinner & putt-putt on Friday Night after workout. Have a great day!