Tuesday, February 28, 2012

SMAC- Platinum & Gold

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

2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 choice drill in M-R-S
3 x 50 @ 1:00- drill/kick by 25's in M-R-S
4 x 50 swim/kick by 25's in M-R-S @ :55 (can be free in 1st set, NO FREE in 2nd set)
No rest between sets, check HR after 2nd set
1:00 rest after 2nd set

Jr. Champs taper-
4 sets of:
BROKEN 100 kick- 50/2 x 25, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
BROKEN 75 kick- 3 x 25, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
:30 extra rest
1 x 50 kick all out FAST for time
100 easy drill between sets, easy 200 drill/kick by 50's after 4th set= 5000 scy

MD State Meet taper-
2 sets of:
5 x 50 swim easy @ :55 (odds are free, evens are free/choice NO FREE by 25's)
4 x 75 @ 1:30 as follows:
25 breast kick on back (good u-d-k off the wall)
25 choice drill
25 swim dps- same stroke as drill
No rest between sets, check HR after 2nd set.
200 easy drill/swim after 2nd set = 3200 scy

Do an excellent job with your HW tonight, get excited for the upcoming meets. REMEMBER TO GIVE THE MARCH CALENDAR TO YOUR PARENTS. Have a great day!