Tuesday, February 21, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/breast pull with dolphin kick, by 25's
1:00 rest

3 sets of:
2 x 125 @ 2;15- 50 ra2 la2 free drill, 745 drill-swim-drill NO FREE
3 x 50 kick @ :55 (@ :50 in 2nd set; @ :45 in 3rd set, can be swim/kick)
No rest between sets, check HR after 3rd set

Jenna & Gold (Jr. Champs taper)-
3 sets of:
3 x 75 @ 1:10 swim free/kick/swim free by 25's
1 x 150 swim free br 3 @ 2:00
3 x 75 @ 1:10 swim free/NO FREE/free by 25's
1 x 250 swim free br 3 @ 3:00
3 x 75 @ 1:10 swim free br 3/5/3 by 25's
1 x 200 swim- 100 free, 100 M-R-S, or 200 IM; desc 1-3
:30 rest between sets, check HR

With fins, finish up with...
18 x 25 @ :40
1&2- 1/2 swim FAST, 1/2 drill
#3- all swim FAST

Tommy the C (State taper)-
4 sets of:
BROKEN 100 kick- 50/25/25, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
BROKEN 75 kick- 3 x 25 kick, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
:30 rest
1 x 50 kick all out FAST for time
1:00 rest between sets, check HR

200 easy before you get out. Do an excellent job with your HW tonight, get excited for the upcoming meet! Have a great day!