Wednesday, October 12, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 50 choice
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
1 x 250 @ 4:30- odd 50's are ra2 la2 free drill, even 50's are breast kick on back
4 x 50 swim free br 3/drill in M-R-S (NO FREE) by 25's @ 1:00
1 x 250 @ 4:30- odd 50's are are breast pull w/free kick, even 50's are fly kick on side
No rest between sets, check HR after 2nd set, then get right into...
1 x 800 swim backstroke- 50 drill, 100 swim, 50 choice kick (can be with a board)
1:00 rest
24 x 50 @ :55 as follows:
3- swim free w/snorkel- roll hips evenly & finish each stroke; watch head position
2- swim IM order by 25's
1- all kick
No rest between sets of 6, check HR after #24
With fins, finish up with:
24 x 25 @ :40- the usual sets of 4!
200 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to bring in your interim report cards so I can see how you're doing in school. Have a great day!