Thursday, September 15, 2011

SMAC- Platinum & Gold

600/400 frestyle- 50 drill, 50 kick
400 reverse IM- each 100 is drill/swim/drill, then breathe-breathe-kick breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00 choice drill/swim dps by 25's, NO FREE
2 x 300 @ 5:30- 75 drill/swim/drill by 25's, then 75 kick/swim/kick by 25's - #2 is NO FREE
1:00 rest, check HR
3 sets of (all 100's @ 1:30 or 1:40 or 1:50- I will tell you which interval to go on):
1 x 100 swim free br 3, except 3rd 25 is kick on back
1 x 100 swim free br 3, except middle 50 is kick on back
1 x 100 all kick on back, except 3rd 25 is swim free br 3
3 x 200 @ 4:00 kick descend 1-3 to what you can- #3 should be JUICY! (150's in 2nd round; 100's in 3rd round)- check HR after each set
1 x 200 easy drill/swim by 25's after 3rd set
1:00 rest
With fins, finish up with:
18 x 25 @ :40 as follows
1- choice breaststroke drill
2- jungle sprint
3- dolphin kick LUNGBUSTER- this is FAST!
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to remind your parents about dinner (at Three Brothers) and putt-putt tomorrow night. Have a great day!