Friday, February 8, 2013

SMAC- Gold
Easy one hour swim the day before the meet.

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

6 x 75 @ 1:45- 25 kick on back, 25 drill, :10 rest, then 25 swim build to something moderate (NOT all out hard & fast)
8 x 50 as follows:
2- drill/swim dps by 25's @ 1:00 - descend stroke count on 25 swim
2- swim free/choice by 25's @ :55
1 x 200 drill/swim/drill/kick by 25's- 100 free, 2nd 100 NO FREE
6 x 1/2 pool sprints- just to half way, then stop- @ :45
1:00 rest

From mid-pool, 12 turns- 4 free, 4 backstroke, 4 open turns

Starts before you go.

Get excited for the meet this weekend, and be sure to bring plenty of HW with you- it's important to use your time between events (and at the hotel) wisely! Text or call if you're having any difficulty getting to the pool- and remember, NO WORKOUT FOR ANY GROUP ON MONDAY! Have a great day!