Friday, April 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, then 25 1/2 ra 1/2 la backstroke drill
1:00 rest
1 x 600 as follows:
50 swim free br 3
100 drill/swim d-p-s by 25's NO FREE
50 kick moderate with strong 10 yard breakouts
Check HR immediately & OML
12 x 50 @ :55
2- swim free br 3
1- swim free/NO FREE by 25's
1- swim/kick choice by 25's
6 x 75 @ 1:45 as follows:
25 swim free br 3
25 drill in M-R-S, NO FREE
:10 rest
25 swim build to FAST finish in M-R-S, NO FREE (same stroke as previous 25 drill)
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual sets of 4
200 drill = 3450 scy
Do an excellent job with your HW tonight, remember to bring in your Report Card so I can see how you're doing in school. Get excited for the meet & have a great day!


Friday, April 8, 2011

SMAC- Silver

The usual 300/200 warmup, then quick kicking; then...
8 x 50 drill/swim by 25's in 4th best stroke (NO FREE); then...
From mid-pool:
Review turns & breaststroke pullouts before the meet.
Do an excellent job with your HW this weekend. Remember, the warmup for the meet tomorrow is at 11:45 a.m. Also, we have regular workout on Monday- we're only swimming one day at the meet, so we don't have Monday off. Get excited for the meet, have a great day!