Wednesday, January 18, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice drill/kick/drill/kick by 25's
1:00 rest
6 x 50 drill/swim by 25's @ 1:00- odds are free, evens are breaststroke
1 x 300 @ 5:00- 50 swim free br 3 w/moderate neg split, 50 swim/kick breaststroke
6 x 50 swim/kick breaststroke @ :55- desc 1-3's
1:00 rest, check HR
With fins, 8 sets of:
3 x 25 @ :45-
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
1 x 50 swim all out FAST @ :45
No rest between sets, keep track of times on the 50
After 8th set, take fins off & continue into...
GOLD-
9 x 150 swim free @ 2:30 with snorkel, desc 1-3's to something moderate (4-6 are pull)
Check HR after 3, 6 & 9
Finish up with breaststroke turns from mid-pool until 6 p.m.
PLATINUM-
3* sets of:
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:45
300 swim free br 3 desc 1-3 (or, 1 x 600 pull w/snorkel desc 200's 1-3 after 3rd set)
*1st set the 75's are free; 2nd set the 75's are back; 3rd set the 75's are IM
Breaststroke turns from mid-pool until 6:00 p.m. with Gold after this set.

Do an excellent job with your HW tonight, be sure to tell your parents about the different workout time on Friday (4:45 p.m. until 6:00 p.m.). Have a great day!



Wednesday, January 18, 2012

SMAC- BRONZE I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in

8 x 25 @ :10 rest-
odds are ra2 la2 free drill, work on rolling to the side to breathe
evens are kick choice FAST on back with 5 FAST underwater dolphin kicks
6 x 50 @ 2:00 (adjust as necessary)- 25 fist free drill br 3, 25 6 kicks 1 pull backstroke drill
4 x 75 @ 2:30 (adjust as necessary)- 50 swim free br 3 (watch breathing), 25 kick FAST on back with 5 FAST underwater dolphin kicks off the wall
1:00 rest

Review double arm backstroke drill- pull through with elbow (relatively) close to their bodies
4 x 25 double arm backstroke drill @ 1:30
Talk about 1/2 right arm (ra) 1/2 left arm (la) backstroke drill- then do some 25's of that drill (key is to keep head flat, kick "small" while rolling hips & shoulders (not "extreme rolling," more like moderate rolling).

If there is time-
Kicking races- 2 at a time in each lane; go several free, then try breaststroke- see who can do that kick

Do an excellent job with your HW and practice your freestyle breathing in the big mirror at home. Have a great day!