Tuesday, March 20, 2012

SMAC- Platinum & Gold

Quick talk to review the long course season before we get in

800- 100 kick on back (5 udk), 100 drill- 50 ra2 la2 free, 25 back, 25 breast
1:00 rest

16 x 25 @ :45-
1&2- kick FAST on back
3&4- choice drill (same drill for both 25's in each set; change if you'd like from set to set)
4 x 125 as follows:
1 x 75 kick on back @ 1:30- last 25 breast kick on back
2 x 25 @ :45- breast pull with dolphin kick
1:00 rest after 4th 125, check HR

12 x 50 as follows:
1&2- swim free br 3 @ :55
3&4- drill/kick on back in M-R-S @ 1:00, NO FREE
1:00 rest, check HR again

2 starts before everybody leaves.

Do an excellent job with your HW tonight, be sure to remind your parents of the meeting on Friday Night (7:15 p.m.). Get excited for the long course season & have a great day!