Wednesday, December 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest

3 sets of:
1 x 150 @ 3:00- 2 kicks 1 pull breaststroke drill/breast pull with free kick, by 25's
1 x 50 @ :55 swim breaststroke, desc 1-3
1 x 100 @ 1:45- 50 swim, 50 kick free, desc 1-3
No rest between sets, check HR after last set

3 sets of:
2 x 125 @ 2:00- 50 fist free br 3, 75 swim/kick/swim free by 25's
5 x 50 swim free br 3 @ :55
1 x 200 swim backstroke- 5 FAST u-d-k throughout, roll hips thoroughly & keep head back
:30 rest & check HR after each set

GOLD- with fins, 24 x 25 @ :40- 2 jungle sprint, 1 build, 1 LUNGBUSTER
PLATINUM- pace set, 4 x 100/400, 3x

200 easy drill/kick by 50's before you get out; we'll review the meet & hand out awards while the Bronze Groups warm up for their mini-meet. Do an excellent job with your HW tonight & be sure you know the holiday schedule. Have a great day!