Monday, March 5, 2012

SMAC- Jr. Champs taper

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

2 sets of:
4 x 50 @ 1:00 catchup free drill, good head position
1 x 150 @ 2:45- drill/kick by 25's NO FREE OR BACK
4 x 50 @ 1:00 drill/swim by 25's in M-R-S
1 x 250- odd 50's swim in M-R-S, even 50's kick on back, good udk off the wall
1:00 rest between sets.

8 x 50 swim @ :55-
odds- free br 3
evens- swim/kick by 25's NO FREE
8 x 25 @ :40-
odds- swim 1/2 FAST 1/2 drill
evens- kick 1/2 FAST 1/2 easy
1:00 rest

With fins, finish up with...
20 x 25 @ :45- the usual sets of 4

100 easy drill = 3600 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!