Wednesday, May 2, 2012

SMAC- Platinum & Gold

Quick team talk to review the upcoming meets, June/July schedule & new groups for next year.


400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast kick on back, by 25's
6 x 100 @ 1:50-
odds- 50 double arm backstroke drill, 50 choice drill breast or fly (NO FREE OR BACK)
evens- 50 swim back, 50 breast kick with boards
1:00 rest


3 sets of:
2x{1 x 100 @ 1:45- 50 swim free br 3, 50 swim NO FREE
    {3 x 50 @ :55- swim/kick by 25's; 1st time in M-R-S, 2nd time in 4th best stroke NO FREE
1 x 200- 75 swim back, 75 swim IM (NO FREE), 50 choice kick on back
:30 rest between sets, check HR after each 200

After 3rd set...
1 x 600 pull free with snorkel- roll hips evenly, finish each stroke completely
1:00 rest


With fins, finish up with...
32 x 25 @ :40 as follows:
1-4, odds are fly pull with free kick, evens are swim fly build to FAST
5-6, 1/2 swim FAST 1/2 drill in 4th best stroke
7- swim all FAST, same stroke as #7
8- FAST underwater dolphin kick LUNGBUSTER!


200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight, remind your parents about Friday AM workout (NO AFTERNOON WORKOUT ON FRIDAY, MAY 4). Have a great day!