Thursday, February 23, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest

6 x 100 as follows-
odds @ 1:45- 50 catchup free drill, 50 choice drill NO FREE
evens- 50 breast pull w/dolphin kick, 50 choice kick neg split on back, @ 1:45
15 x 50 as follows-
1&2- swim breast/free by 25's @ :50
1- swim/kick free by 25's @ :45
1:00 rest, check HR

Tommy the C (MD State Meet taper)-
4 sets of:
5 x 25 swim FAST from a dive, get time & add up; walk back to the far end
3 x 100 swim/kick by 50's (same stroke as 25's) @ 2:00, desc 1-3 to something juicy! (Can you be faster than your 5 x 25's added together?)
100 easy drill/swim by 25's after each set, then 1:00 rest
After 4th set...
1 x BROKEN 100 Kick- your choice
200 easy drill before you get out

Gold (Jr. Champs Taper)-

4 sets of:
3 x 125 swim free br 3 @ 1:45
1 x 75 swim free br 3 @ :55
3 x 75 swim free/NO FREE/free by 25's @ 1:10 (swim IM- NO FREE- in even sets @ 1:20)
1 x 125 swim free br 3 @ 1:30
1:00 rest after 1st & 3rd sets, check HR

With fins, finish up with...
20 x 25 @ :40- the usual!

200 easy drill before you get out. Do an excellent job on your HW tonight. Remember, NO WORKOUT TOMORROW AFTERNOON. 5:30-7:10 a.m. tomorrow morning. Have a great day!