Friday, January 21, 2011

SMAC- Gold
Not a hard stroke today, if something hurts, don't do it

NO SENIOR WORKOUT ON SUNDAY, as I will be at the meet! Regular workout on Monday afternoon!

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

8 x 75 @ :15 rest as follows:
1&2: 50 fist free br 3, 25 fly kick on side
3&4: drill/swim/drill by 25's in MRS, NO FREE (Maggie, Eric & Daryl can go free)
1 x 600 as follows:
50 swim dps free- take one less stroke on 2nd 25
50 swim dps in MRS, NO FREE- again, one less stroke on 2nd 25
50 kick - FAST underwater dolphin kick off of each wall to the breakout, then easy kick choice on back
1:00 rest, check HR

12 x 50 swim easy free br 3 (or 4/2 for Maggie, Eric & Daryl) @ :55
1:00 rest
16 x 25 @ :45 as follows
1- jungle sprint
2- all drill
3- swim build to FAST
4- all drill

200 easy drill before you get out = 3200 scy

Eat well tonight, drink lots of water & get excited for the meet! Be sure to bring your school books so you can do HW between events. Remember, the warmup tomorrow is at 11:30 a.m., the meet starts at 12:30 p.m. Good luck to Jacob & anybody else taking the SAT tomorrow morning- do a good job! Have a great day!