Wednesday, October 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- 25 swim dps free br 3, 25 fist free br 3- count strokes on both 25's
6 x 25 kick on back @ :40- 5 FAST u-d-k off each wall, touch the wall on your BACK
4 x 50 @ 1:00- 25 choice drill in M-R-S (NO FREE), 25 breast pull w/free kick- hands lunge forward & head looking down at the end of each stroke
3 sets of:
2 x 75 swim free br 3 @ 1:10
2 x 75- 50 drill in M-R-S (NO FREE), 25 breast kick on back @ 1:20
2 x 75- 50 swim in M-R-S (same stroke as previous 75's, NO FREE), 25 swim breast @ 1:20
1 x 300 @ 5:00- pull free w/snorkel & FLIP TURNS- roll hips evenly & finish each stroke thoroughly
No rest between sets, check HR immediately after 3rd set & OML
After 3rd set...
With fins, 3 sets of:
4 x 25 fly drill @ :40- I'll give you the drill for each round
6 x 25 @ :40 in 2 sets of 3:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all out FAST
No rest between sets. After 3rd set...
200 drill/kick by 50's
Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Be sure to remind your parents about the afternoon warmup time change for this weekend. Have a great day!