Thursday, March 8, 2012

SMAC- Jr. Champs taper

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

2 sets of:
1 x 100 @ 1:50- 50 fist free drill br 3, 50 choice kick on back
2 x 75 @ 1:20- drill/drill/kick by 25's in M-R-S, NO FREE
1 x 150 @ 2:45- drill/kick by 25's, IM order by 50's (NO FREE)
2 x 50 swim free br 3 @ :55 (swim free/NO FREE by 25's in 2nd set)
No rest between sets, check HR after 2nd set.

3 x 200 @ 3:45 as follows:
1- swim/kick free by 25's- good udk
2-swim free/M-R-S by 25's (NO FREE on M-R-S)
3- swim free/IM order by 25's
6 x 50 swim choice @ :55
1:00 rest

From mid-pool:
Work on turns for 15 minutes

Everybody does 4 starts before you go.

Do an excellent job on your HW tonight, get excited for the meet. REMEMBER- workout tomorrow is from 5-6 p.m. Have a great day!