Friday, February 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 200 @ :15 rest as follows:
odds- 50 choice freestyle drill, 50 drill/kick by 25's, NO FREE
evens- 50 swim dps free br 3, 50 swim/drill by 25's, same stroke as even 50's on odd 200's
1:00 rest, check HR - everybody start the next set together
15 x 50 all @ :55, in 5 sets of 3, as follows
1- swim free br 3, good breakouts
2- swim free/NO FREE dps by 25's
3- swim/kick by 25's, choice, all easy
6 x 75 @ 1:45-
25 swim jungle sprint- make the breakout & first 12 yards count!
25 swim dps, same stroke as first 25
25 breast kick on back- good breakout, then breast kick on back
200 easy drill before starts
Be sure to bring some HW with you to the meet so you can work on it between events. Check the warmup times on the bulletin board upstairs (12:20 p.m. Sat, 11:45 a.m. on Sun). Get excited to race & swim FAST this weekend. Have a great day!