Friday Morning, November 12, 2010

SMAC- Platinum & Gold
Good job last night!

600/400- the IM is drill/drill/swim/skulling by 25's
1:00 rest
15 x 50 as follows:
2- swim free/fist free drill- count strokes on both, @ 1:00
1- swim/kick by 25's NO FREE @ :50
After #15, check HR, then continue right into...
4 x 150 @ :10 rest- 100 drill/swim* in MRS, 50 kick neg split on back
*build the swim 25's to FAST
1:00 rest, check HR immediately & OML

JENNA:
3 sets of (4 if we have time):
4 x 50 swim at 200 Goal Pace (backstroke) @ 1:15- can you hold 35-36's??
1 x 100 drill @ 1:00 rest- sharp drilling, not sloppy
Warmdown with 1 x 400- drill/kick by 100's

GOLD:
Walkback 25's from a dive, targeting your 1st 25 split for your 100 Goal Time
100 drill after every 6 x 25's
After 24 x 25 from a dive...
Warmdown with 1 x 400- drill/kick by 100's

Do an excellent job in school today, eat well & drink lots of water. Remind your teammates who weren't here this morning that there is NO WORKOUT this afternoon. Enjoy your time off this weekend, please remind your parents about the meeting on Sunday at 3 p.m., right here in the upstairs conference room. Have a great day!