Friday, March 9, 2012

SMAC- Jr. Champs taper
5-6 p.m. with Maureen

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

4 x 75 @ 1:20- 50 choice freestyle drill, 25 choice drill NO FREE
2 x 125 @ 2:15- 50 swim free br 3, 50 choice drill in M-R-S, 25 breast kick on back
4 x 25 kick @ :40- choice moderate kick, but even 25's are with 5 FAST u-d-k
6 x 50 swim choice @ :55
1:00 rest, check HR

1 x 200 drill/kick/drill/swim by 50's @ 3:45
6 x 75 @ 1:30 as follows:
odds- 25 choice easy kick, 50 drill/swim dist per stroke in M-R-S
evens- 50 swim back/breast, 25 swim in M-R-S build to strong finish
6 x 50 @ :55 swim free/choice by 25's (25 choice is dist per stroke)
8 x 25 @ :45-
odds are FAST breakout then swim dist per stroke to the end
evens- drill or easy choice kick
100 easy drill before you get out.

Be sure to thank Maureen for running workout today. NO WORKOUT ON SUNDAY. Regular workout time on Monday for a quick wamup & time trials. Get excited for the meet, have a great day!


Silver (6-6:45 p.m. with Maureen)

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

3 x 100 @ 2:30- 25 swim freestyle br 3, 75 drill/drill/kick NO FREE by 25's
4 x 50 swim/kick choice by 25's @ 1:30
8 x 25 @ 1:00 as follows:
odds- choice kick with 5 FAST u-d-k, then easy kick to the end
evens- breast pull with dolphin kick drill (head looking DOWN at the end of each stroke)
4 x 75 @ 2:15 as follows:
50 swim back/breast
25 breast kick on back- 5 FAST u-d-k off the wall, then easy b'stroke kick to the end
Check HR before you get out.


Be sure to thank Maureen for running workout tonight. Regular workout on Monday- a quick warmup, then time trials before you go. Get excited for the meet this weekend & bring some HW with you to do between events. Have a great day!