Monday, March 26, 2012

SMAC- Platinum & Gold

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

4 x 150 @ 3:00 as follows:
25 breast kick on back (FAST udk to the breakout)
50 ra2 la2 free drill- watch head position
50 1/2 ra 1/2 la back drill- head flat, good rotation
25 easy skulling on stomach- feel water on hands & forearms

2 sets of:
3 x 75 kick on back @ 1:20- good underwaters throughout
1 x 125 swim free br 3 @ 1:50- get time
3 x 75 kick with boards @ 1:20
1 x 125 swim free br 3 @ 1:50, faster than 1st 125
3 x 75 swim IM (NO FREE) @ 1:20
1 x 125 kick FAST for time- 1st set on back, 2nd set with board
1:00 rest between sets, get time & HR after each 125 kick

With fins, finish up with...
20 x 25 @ :40 as follows:
1&2- 15m swim FAST, then drill to the end
#3- swim build to FAST
#4- kick FAST- at least 15m underwater

200 easy drill/kick by 25's after 25 (NO FINS) = 4200 scy

Do an excellent job with your HW tonight, get excited for the long course season. Have a great day!