Wednesday, March 7, 2012

SMAC- Jr. Champs taper

600/400 swim freestyle
400 reverse IM- each 100 is breast kick on back/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest

3 sets of (1st set free; 2nd set M-R-S; 3rd set choice- can be kick if you'd like):
1 x 200 @ 3:45- drill/kick/drill/swim by 50's
4 x 25 @ :45-
odds- 1/2 swim FAST 1/2 drill
evens- swim dist per stroke (desc stroke count 1-3)
No rest between sets, check HR after 3rd set.

4 x 75 swim free br 3 @ 1:15
3 x 75 swim/kick/swim by 25's, your choice @ 1:20
3 x 75 swim fly/free/free @ 1:20 (back/free/free on #2, breast/free/free on #3)
1:00 rest

With fins, finish up with...
16 x 25 @ :45
1&2- swim 1/2 FAST 1/2 drill
#3- swim build to FAST
#4- all drill
One set of 4 can be kick if you'd like

100 easy drill = 3000 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend. Remind your parents of the warmup times, AND the afternoon session begin earlier than originally posted. Have a great day!