Wednesday, September 7, 2011

SMAC- Platinum/Gold

600/400 freestyle- 50 swim, 50 kick on back- good underwater dolphin kick off the wall!
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00- ra2 la2 free drill/swim dps br 3 by 25's (choice drill in 3rd set)
4 x 25 kick on back @ :40- 1/2 FAST, 1/2 easy, focus on 5 FAST underwater dolphin kicks off the wall! (all FAST in 2nd set; 3rd set, even 25's are LUNGBUSTER!)
1 x 50 kick FAST free w/boards @ 1:15 (on back in 3rd set)
1 x 50 kick FAST breaststroke with boards @ 1:15 (on back in 3rd set)
After 1st & 2nd sets...
1 x 300 swim free br 3/5 by 50's, with BIG 6 beat kick on even 50's
After 3rd set...
MYSTERY SET
1:00 rest, check HR
With fins...
Review breaststroke drilling
100 easy drill before you get out. Do an excellent job with your HW tonight- work hard to keep your 4.0! Tomorrow at 4 p.m. Have a great day!