Friday, March 2, 2012

SMAC- Platinum & Gold
4:15-6:00 p.m.

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

2 sets of:
2 x 125 @ 2:10- 50 kick choice on back, 75 drill/swim/drill by 25's, NO FREE
2 x 100 @ 1:50- 50 fist free br 3, 50 swim NO FREE
1 x 200 @ 3:45- 100 swim free/NO FREE by 25's, then 100 kick on back- 2nd set is faster than the 1st set
No rest between sets, check HR after 2nd set

4 sets of:
6 x 50 @ 1:10- odds drill, evens swim FAST
4 x 25 kick FAST on back @ :45- 5 FAST underwater dolphin kicks off each wall
1 x 100 easy drill/swim by 25's @ 2:30
No rest between sets; BUT...
After 2nd & 4th sets-
3 x 100 swim/kick by 50's (kick on back) @ 2:20, descend 1-3 to something JUICY! (one set of 3 x 100 swim/kick is free; the 2nd set of 3 x 100 swim/kick is NO FREE)

200 easy drill/kick by 50's after 4th set. Do an excellent job with your HW tonight, and remember- NO WORKOUT ON SUNDAY, NO WORKOUT ON MONDAY MORNING. Next workout is Monday afternoon at 4:00 p.m. Have a great day!



Silver Group
6:00-6:45 p.m.

300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest

2 sets of:
2 x 100 @ 2:30- 50 catchup free drill, 50 choice drill NO FREE
1 x 150 @ 3:45- 25 kick on back build to FAST, 50 drill NO FREE, 75 swim IM (fly/back/breast by 25's)
No rest between sets.

16 x 25 @ :50 in sets of 4, as follows:
1&2- kick FAST on back with 5 FAST underwater dolphin kicks off each wall (1st 25 is free; 2nd 25 is breaststroke kick on back)
3&4- swim FAST- 1st 25 free, 2nd 25 choice NO FREE
No rest between sets of 4.

100 easy drill after #16. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Looking forward to seeing everybody on Monday. Have a great day!