Wednesday, October 5, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 kick, 50 ra2 la2 free drill
400 reverse IM- each 100 is drill/kick/kick/breast pull with free kick, by 25's
1:00 rest
Fly drilling with fins
1:00 rest- take fins off
4 sets of:
3 x 50 swim free br 3 @ :55
2 x 25 fly drill @ :40- I'll give you the drill in each set
2 x 75 @ 1:25- 25 swim fly, 50 swim back
No rest between sets, check HR after 4th set
1 x 900 as follows:
300 free pull w/snorkel- roll hips evenly & finish each stroke, hold steady head position
300 kick on back- every 3rd 25 is 1/2 FAST 1/2 easy- 5 FAST udk throughout
300 swim free w/snorkel- same good head position, hip rotation, finish each stroke
1:00 rest, check HR
Starts until it's time to go
Do an excellent job with your HW tonight, make sure I see your interim report cards. Remember, time trials on Friday (and a surprise), and I need to hear from your parents by noon tomorrow if you want to swim in the CBAC meet. Have a great day!