Tuesday, March 6, 2012

SMAC- Jr. Champs taper

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

3 sets of:
1 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill-drill-kick by 25's NO FREE
2 x 100 @ 1:50- 50 kick moderate neg split, 50 drill/swim by 25's in M-R-S
No rest between sets; after 3rd set, continue right into...
5 x 75 @ 1:45-
25 swim free br 3, 25 drill in M-R-S (NO FREE), :10 rest, 25 swim in M-R-S build to FAST
1:00 rest, check HR

3 x 100 swim free br 3 @ 1:35
6 x 25 @ :45 kick-
odds- 1/2 kick FAST 1/2 kick moderate
evens- kick build to FAST
4 x 50 drill/swim dist per stroke @ 1:00 - 2 free, 2 NO FREE
1:00 res

4 x 25 from a dive (walk back)
200 easy drill/swim by 25's before you get out

Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!