Friday, January 20, 2012

SMAC- Gold @ 4:45-6:00 p.m

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ 3:45- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
6 x 75 @ 1:20- 25 swim free br 3, 50 swim/kick by 25's NO FREE
3 x 100 swim free br 3 @ 1:35- good underwater dolphin kick off the wall
8 x 50 @ :55-
odds are swim free br 3
evens are swim NO FREE/free by 25's
1:00 rest, check HR
Finish up with...
(NO FINS) 20 x 25 @ :45 in sets of 4 as follows:
#1- 1/2 kick FAST, 1/2 kick easy (explosive breakout)
#2- 1/2 swim FAST 1/2 drill (explosive breakout)
#3- swim build to FAST
#4- all drill
100 easy drill after #20 = 3150 scy
Do an excellent job on your HW tonight & bring some to the meet this weekend. Be careful getting to the meet, and remember- NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!


SILVER @ 6-6:45 p.m.
300 swim freestyle
200 reverse IM- each 100 is drill/kick by 25's
1:00 rest
12 x 50 @ 1:20
odds- ra2 la2 free drill
evens- 25 breast pull w/free kick (do pullout), 25 choice drill NO FREE
8 x 75 @ 2:00- 25 swim free br 3, 25 swim NO FREE, 25 kick (5 FAST underwater dolphin kicks off the wall, then kick easy to the end).

Do an excellent job with your HW tonight & get excited for the meet this weekend. REMEMBER, NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!