Wednesday, February 29, 2012

SMAC- Platinum & Gold

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

1 x 250 @ 4:00- odd 50's are ra2 la2 free drill, even 50's are 1/2 ra 1/2 la back drill
6 x 75 @ 1:30- 25 kick on back (good udk), 25 breast drill, 25 choice drill NO FREE
6 x 100 @ 1:45 (#3&6 @ 1:35)- swim free/swim NO FREE/swim free/kick choice on back, by 25's
1:00 rest, check HR

Tommy the C (MD State Meet taper)-
4 x 75 swim free br 3 @ 1:10 (NOT A HARD STROKE)
Check HR
With fins, finish up with...
20 x 25 @ :45- the usual sets of 4
100 easy drill after #24 = 3000 scy

Jr. Champs taper-
3 sets of:
6 x 50 @ :55
odds- swim free br 3/5 by 25's
evens- swim/kick choice, NO FREE
1 x 300 @ 5:00 pull free br 3/5 by 50's (2nd set with snorkels)
4 x 75 swim back/breast/free by 25's @ 1:20
1:00 rest after 1st set, check HR
200 easy drill after 3rd set = 5000 scy

Do an excellent job with your HW tonight & be sure to give your parents the long course meet schedule. Get excited for the upcoming meets. Have a great day!