Sunday, March 4, 2012

SMAC- JP/JW

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice backstroke drill
1:00 rest

2 sets of:
4 x 75 @ :15 rest- 50 drill/swim by 25's NO FREE, 25 breast kick on back
1 x 250- odd 50's are ra2 la2 free drill, even 50's are swim same stroke as drill/swim on 75's above
8 x 25** @ :45 as follows:
1&2- choice breaststroke drill
3&4- swim dps breaststroke, desc stroke count 1-2
**in 2nd set, go the 8 x 25 as follows:
odds- swim with strong breakout & great dist per stroke- not fast, but efficient
evens- kick build to FAST- good udk off the wall
Check HR after 2nd set, then 1:00 rest

Finish up with...
2 sets of:
9 x 50 @ :55
2- swim free br 3
1- swim IM order by 25's
1 x 150 swim/kick by 25's- middle 50 NO FREE
1:00 rest between sets.

3800 scy. Do an excellent job with your HW today, make sure you're ready for the week ahead in school. Tomorrow afternoon at 4 p.m., NO MORNING WORKOUT. Get excited for the meet this weekend. Have a great day!