Wednesday, November 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 catchup free drill
1:00 rest
9 x 50 @ 1:00 in 3 sets of 3:
2- choice breaststroke drill (2k1p or 2 dolphin kicks with breast pull)
1- swim/kick breaststroke by 25's, desc 1-3
2 sets of:
6 x 25 @ :35- breast pull w/free kick
1 x 200- 25 swim breaststroke build to FAST, 25 kick FAST on back
:30 rest between sets, everybody start the 2nd set together
1:00 rest after 2nd set, check HR

PLATINUM-
Pace set:
4 x 100 @ pace
1 x 600 swim free w/snorkel
3 times through, desc the 600's 1-3 to what you can, check HR after each 600
Finish up with the fin set with everybody else
6000 scy

GOLD-
16 x 75 as follows:
2- swim free br 3/5/3 by 25's @ 1:10- good u-d-k off each wall
2- swim choice NO FREE/breaststroke/choice NO FREE by 25's, @ 1:20
12 x 50 swim @ :55 as follows:
2- free br 3 with moderate negative split & FAST dolphin kick off each wall
2- back/breast by 25's- 5 FAST u-d-k on back & STRONG breakout on breast
1 x 400 pull free w/snorkel & buoys- steady head position throughout, roll hips evenly & finish each stroke
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :40 as follows:
1&2: 1/2 swim FAST 1/2 drill
3- swim build to FAST
4- LUNGBUSTER!
200 easy drill before you get out = 4950 scy

Do an excellent job with your HW tonight, be sure your parents have your events & fees for the ASC meet. Have a great day!