Friday, January 4, 2013

SMAC- Abigail & Bekah Johnson


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


6 x 100 @ 1:45
odds- 50 ra2 la2 free drill, 50 swim free
evens- 50 drill/swim in MRS, 50 drill/swim in 4th best stroke (NO FREE on even 100's)
12 x 50 @ :50 swim free/IM order by 25's
1:00 rest, check HR


4 sets of:
4 x 75 swim IM (NO FREE) @ 1:40, desc 1-2 & 3-4 (2&4 are all out FAST from a dive)
2 x 75 kick on back desc 1-2 to FAST @ 1:40- get time, add to avg time of FAST IM 75's
No rest between sets, check HR after FAST 75's (swim and kick)
After 4th set...
3 x 150 swim IM @ 3:00 (NO FREE) desc 1-3 to all out FAST (#3 from a dive); can you =/- your add-up time from 75's???

Finish up with...
1 x 250 drill/swim by 25's, except middle 50 is breast kick on back


We'll miss you at the meet this weekend. Be sure to bring HW with you to PA. Stretch each day, drink lots of water and eat good food- remember, GARBAGE IN, GARBAGE OUT. No Sunday PM workout. Have a great day!