Monday, February 27, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill/kick/drill/drill, by 25's
1:00 rest

2 sets of:
3 x 50 catchup free drill @ 1:00
3 x 75 @ 1:25- 25 breast kick on back, 25 breast pull with dolphin kick, 25 choice drill NO FREE
3 x 125 @ 2:15- 50 swim free br 3, 25 swim breaststroke, 25 swim backstroke, 25 fly pull with free kick
No rest between sets, after 2nd set, check HR

Jr. Champs taper-
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- 1/2 kick FAST, 1/2 kick moderate
4 sets of:
7 x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time (#4 is all drill)
2 x 75 kick @ 1:10- make interval
100 easy drill
1:00 rest between sets- not more than that.
Finish up with...
1 x 400 pull free with snorkel, descend the 100's 1-2/3-4 to what you can
100 easy drill before you get out = 5000 scy.

MD State Meet taper-
16 x 50 as follows:
1- drill/kick by 25's @ 1:00
2- swim/kick free by 25's @ :55
3- swim free/NO FREE by 25's @ :55
4- swim all free br 3 @ :50
No rest between sets of 4, check HR after #16

With fins, finish up with...
16 x 25 @ :45
1&2- swim FAST to 15m, then drill to the end
3- build to FAST
4- all drill
One set of 4 should be kick
3500 scy

Do an excellent job with your HW tonight & start getting excited for the meets. Have a great day!