Tuesday, September 13, 2011

SMAC- Platinum & Gold
Focus on FAST dolphin kicking off of each wall today!

600/400 freestyle- 75 drill/swim/drill, then 25 fly kick on side
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
Review breaststroke drill: kick-kick-breathe, with kickboards
4 sets of:
2 x 100 @ 2:00- drill/swim/drill/breast kick on back, by 25's
2 x 50 swim neg split free br 3/5 by 25's @ :50
1 x 50 swim breast-build/drill choice breast @ 1:10
1 x 50 swim negative split breaststroke @ 1:00
No rest between sets, check HR after each set.
1 x 900 swim as follows:
100- swim neg split free br 3/5 by 50's, FAST u-d-k off of each wall
100- 50 backstroke smooth & steady, 25 backstroke build to FAST, 25 kick on back FAST- 5 FAST u-d-k off of each wall
100 breaststroke- drill/swim build to FAST by 25's
1:00 rest, check HR
Finish up with...
6 sets of (but I'll make a deal after 4 rounds if everybody is doing a great job!):
3 x 50 @ :55 kick on back with 5 FAST u-d-k off of each wall
:20 FAST vertical dolphin kick
:10 rest- get back to the wall...
1 x 75 kick @ 1:10- can be choice kick
No rest between sets.
4650 scy
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you remind your parents about dinner & putt-putt on Friday Night. Have a great day!