Wednesday, March 28, 2012

SMAC- Platinum & Gold

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

6 x 25 @ :35- fist freestyle drill br 3, fingers over thumbs, feel water on forearms
3 x 100 @ 1:45- 50 ra2 la2 free drill (watch head position), 50 2 kicks 1 pull breaststroke drill- squeeze feet together at the end of each kick, get head down at the end of each stroke
6 x 75 @ 1:20- 25 fly pull with free kick, 25 kick free on back (build to FAST), 25 choice drill in M-R-S (NO FREE)
1 x 600 as follows:
200 kick choice on back, focus on 5 FAST underwater dolphin kicks off each wall (even 50's faster than odd 50's)
100 choice drill, NO FREE or BACK
1:00 rest, check HR

24 x 50 as follows:
1-8: swim freestyle with snorkel, 3 @ :55, 1 @ :45
9-12: swim back/breast by 25's
1 x 800 pull free as follows:
150 br 3/50 br 7- roll hips evenly, watch head position & finish each stroke; even 200's faster than odd 200's
1:00 rest, check HR
4300 scy

Finish up with...
4 starts, then 1 x 100 easy drill

Do an excellent job with your HW tonight. Be sure to remind your parents that the April calendar will be out on Friday (it will include the workout schedule for next week, when several schools are on their spring break). Have a great day!