Wednesday, February 22, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke backstroke/drill/drill/kick, by 25's
1:00 rest

3 x 100 @ 1:45- 50 fist free br 3, 50 2 kicks 1 pull breaststroke drill
6 x 75 @ 1:20- 25 choice breaststroke drill, 25 choice kick on back build, 25 fly pull with free kick
3 x 150 @ 2:40- 50 swim backstroke, 25 swim breaststroke- build, 50 swim free, 25 breast kick on back
12 x 25 @ :40 as follows
1- drill
2- swim dps
3- kick, with 5 FAST u-d-k off the wall
1:00 rest after #12, check HR

1 x 300 @ 5:00 pull free w/snorkel- roll hips evenly, finish each stroke completely
24 x 50 @ :55
1-2 swim freestyle br 3
3- swim free/NO FREE by 25's
4- swim/kick by 25's, NO FREE
1 x 300 @ 5:00 pull free w/snorkel
1:00 rest, check HR

With fins, finish up with:
16 x 25 @ :40
1&2- breakout FAST to 15m, then drill to the end
3- swim build to FAST
4- all drill

Do an excellent job with your HW tonight, get excited for your meet. Remember, workout on Friday Morning from 5:30-7:10 a.m., no workout on Friday Afternoon. Have a great day!