Wednesday, April 4, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest

15 x 50 @ 1:00 as follows:
2- drill choice (same stroke for both 50's)
1- kick negative split on back with 5 FAST udk
12 x 75 @ 1:15 as follows:
1&2- swim free br 3/5/3 by 25's
3- swim 50 back, 25 breaststroke
4- kick with 5 FAST udk
1:00 rest, check HR

4 x 5 minute pulls freestyle with snorkel @ 6:00- roll hips evenly, finish each stroke & hold a steady pace
1 x 400 kick on back- 50 choice, 25 fly kick, 25 breast kick
1:00 rest

With fins, finish up with...
FLY DRILLING

Easy 100 drill before you get out, 4 starts before you go. Do some HW today & offer to help around the house when you get home. I still haven't seen some of your report cards. Tomorrow at 8:00 a.m. Have a great day!