Monday, February 20, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull with free kick, by 25's
1:00 rest

4 sets of:
4 x 50 drill/swim by 25's @ 1:00- free in 1st set, NO FREE in 2nd-4th sets
1 x 100 kick choice on back, desc 1-2 @ 1:45
No rest between sets, check HR after 4ht set

Tommy the C (State Meet taper)-
4 sets of:
7 x 50 @ 1:10 swim at 2nd 50 split of 100 scy Goal Time (#4 is drill)
2 x 75 kick choice @ 1:10 on back (even sets can be with boards)
100 drill choice
1:00 rest between sets.
200 easy drill after 4th set = 4600 scy

Jr. Champs taper-
6 sets of:
1 x 350 swim free br 3, except last 100 is br 5, @ 5:15
4 x 50 swim/kick by 25's @ :50
3 x 75 swim desc 1-3 to what you can @ 1:20 (even sets, these 75's are kick @ 1:30)
No rest between sets, check HR after 6th set.
6650 scy

Do an excellent job with your HW today, try to help around the house as long as you're home all day. Regular schedule tomorrow, but early on Friday - and NO PM WORKOUT ON FRIDAY. Have a great day!