Tuesday, September 6, 2011

SMAC Platinum/Gold

600/400 freestyle- 50 drill, 50 kick
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 x 200 @ :20 rest- 50 choice free drill, 50 free kick negative split on back
6 x 50 @ 1:00- swim free/fist drill free by 3- count strokes throughout
3 x 100 @ 1:50- 50 swim free neg split br 3, 50 kick choice neg split on back, desc 1-3 to what you can.
1:00 rest, check HR
Review backstroke drills
1:00 rest
KICKING:
3 sets of-
1 x 75 kick @ 1:20
1 x 25 kick FAST @ :40
2 x 75 kick @ 1:20
2 x 25 kick FAST @ :40
3 x 25 kick choice jungle sprint @ :40
1 x 75 kick FAST for time
1:00 rest between sets, check HR
Easy 100 drill after 3rd set, then check your HR before you get out.
Do an excellent job with your HW tonight & get excited for the coming year! Have a great day!