Friday, November 18, 2011

SMAC- Gold @ 5:15 p.m.!

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra2 la2 freestyle drill/25 choice drill NO FREE
4 x 50 @ 1:00- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front
1 x 300 swim- 50 free br 3, 50 dps in M-R-S (NO FREE), count strokes, take 1 less stroke on 2nd 25
1:00 rest between sets.
Finish up with...
12 x 25 @ :45
odds- 1/2 FAST 1/2 drill
evens- swim dist per stroke
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to bring some with you to the meet. I emailed all the warmup times to your parents. Remember, NO WORKOUT ON SUNDAY OR MONDAY. Regular workout on Tuesday at 4:00 p.m. Get excited for the meet & have a great day!