Sunday, February 26, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest

3 x 200 @ :20 rest as follows:
odds- 50 ra2 la2 freestyle drill, 50 choice drill in M-R-S
#2- 50 swim free br 3, 50 kick strong neg split (kick moderate for Tommy the C)

Jr. Champs taper-
3* sets of:
4 x 25 kick FAST @ :40
1 x 100 swim free @ 1:30, get time
4 x 50 kick choice @ :50
1 x 100 swim free @ 1:30- faster
4 x 25 kick FAST @ :40
1 x 100 swim free @ 1:30- faster
1:00 rest between sets, check HR
After 3rd set...
1 x 450 pull free br 3/5/7 by 50's
1:00 rest, check HR
*in 2nd set, 100's are swim IM; in 3rd set, 100's are kick

With fins, finish up with:
20 x 25 @ :45-
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- all drill

Tommy the C (MD State Meet taper)-
3 sets of:
2 x 75 drill/swim/drill by 25's NO FREE @ 1:25
2 x 75 swim free br 3 @ 1:10
3 x 50 drill/kick by 25's @ 1:00- NO FREE
3 x 50 swim free/NO FREE by 25's NO FREE @ :55
:30 rest after each set, check HR
After 3rd set, finish up with...
1 x 300 swim backstroke- smooth & steady with good u-d-k off each wall.

Then, with Gold-
20 x 25 w/fins @ :45-

200 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead. Have a great day!