Wednesday, September 21, 2011

SMAC- Platinum & Gold
Bronze at 5:30 today...

600/400 freestyle- drill/swim by 25's
400 reverse IM- each 100 is drill/swim/drill by 25's, then 25 1/2 ra 1/2 la back
1:00 rest
8 x 75 as follows:
1&2- 50 ra2 la2 free drill (good head position), 25 breast kick @ back @ 1:30
3&4- 50 choice drill in M-R-S (NO FREE), 25 fly kick on side @ 1:30
3 sets of:
4 x 50 swim free br 3 @ :55- 5 FAST u-d-k off each wall
1 x 100 NO FREE @ 2:00- 50 M-R-S, 50 4th best stroke, each 50 is drill/swim by 25's
No rest between sets, check HR immediately & OML after 3rd set
1:00 rest
Concentrate on good head position & 5 FAST u-d-k off each wall throughout this set:
9 x 100 @ 1:40 as follows:
1- swim 50 free br 3, 50 in M-R-S
2- swim 50 free br 3, 50 in 4th best stroke
3- 50 swim breaststroke, 50 kick choice on back
With snorkels, finish up with...
1 x 1200 as follows:
200 swim free- get stroke count by 25's, desc 1-4 & 5-8
100 kick choice on back- 5 FAST u-d-k off each wall
100 easy drill before you get out = 4500 scy
Do an excellent job with your HW tonight, eat well & get to sleep early so you can come to DRYLANDS tomorrow morning at 5:30 a.m. Everybody did a nice job on Monday, let's keep it up. Have a great day!