Tuesday, March 27, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke/drill/drill/kick on back with hands toward ceiling, by 25's
1:00 rest

With fins, 2 sets of:
6 x 25 @ :35 breast pull with 2 dolphin kicks
4 x 50 @ :50- 25 breast pull with free kick, 25 kick FAST on back
No rest between sets, check HR after 2nd set, then take fins off.
12 x 50 swim @ :50
odds- free br 3/5 by 25's with strong negative split
evens- swim breast/free by 25's
1:00 rest, check HR

24 x 75 as follows:
odds- swim free br 3/5/3 by 25's @ 1:10
evens- swim IM by 25's (NO FREE) @ 1:20
After odd sets of 4 x 75's...
1 x 150 kick FAST on back @ 2:45
After even sets of 4 x 75's...
1 x 75 IM kick FAST with boards (NO FREE)

4575 scy. Do an excellent job with your HW tonight. Please let your parents know the April Calendar will be out this Friday (with the schedule for next weeks' school spring break). Have a great day!