Wednesday, April 25, 2012

SMAC- Platinum & Gold

400 swim freestyle

400 reverse IM- each 100 is drill/kick/swim/kick by 25's

1:00 rest

3 sets of:
1 x 300- 50 fist free drill br 3, 50 choice fly or breast drill, 50 breast kick on back- @ 5:15
8 x 25 @ :35- 
odds swim breaststroke build to FAST
evens choice drill in 4th best stroke,NO FREE
1 x 250 @ 4:30 swim 4th best stroke/fly kick on side, by 25's
1 x 250 pull free with snorkel- roll hips evenly & pull through the last 1/3 of each stroke (don't cut your stroke "short," finish each stroke)
1:00 rest between sets.

With fins, finish up with...

30 x 25 @ :40 in sets of 6 as follows:

1&2- fly pull with free kick

#3- swim fly build to FAST

4&5- 1/2 swim FAST 1/2 drill (same stroke for both 25's)

#6- FAST dolphin kick LUNGBUSTER!

Work on FAST finishes throughout the set

200 easy drill before you get out. Do an excellent job with your HW tonight, start preparing for your finals now. Have a great day!