Tuesday, January 29, 2013

SMAC- Gold
Congratulations to Kelly Moton, our newest SCY MD State Champs qualifier!

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/blow it out the back fly drill, by 25's
1:00 rest

3 x 200 as follows @ 3:30-
150 kick on back (desc the 3 x 50's 1-3), then 50 drill, either breast pull with free kick or fly pull with free kick
26 x 50 as follows:
3- ra2 la2 free drill @ 1:00
4- swim free br 3/5 by 25's @ :55
3- 2 kicks 1 pull breast drill @ 1:00
4- swim/kick by 25's NO FREE @ :55
5- swim breast/free by 25's @ :50
4- kick on back @ :50
3- kick with boards desc 1-3 to something juicy @ 1:10
1:00 rest, check HR

With fins:
9 x 100- 2 dolphin kicks 1 breaststroke pull as follows:
1-3, desc @ 1:45
4-6, @ 1:30 make interval
7-9, desc @ 2:00
1:00 rest, check HR & take off fins.

4 sets of:
2 x 75 kick on back @ 1:15- explosive udk off each wall, make interval
:15 rest, get boards
2 x 50 kick FAST with boards @ 1:15
No rest between sets, check HR after 2nd 50 kick in each set.

100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents that workout on Sunday is at 1 p.m., with drylands on deck until 3:30 p.m. Have a great day!