Friday, March 15, 2013

SMAC- Gold and Silver, at 6:00 p.m. in the middle pool with Hannah, Maureen & Kandy

GOLD- 400 swim freestyle/400 reverse IM (go drill/kick by 25's on the IM)
SILVER- 300 swim easy freestyle/200 reverse IM (each 50 in the IM is drill/kick by 25's)
1:00 rest

6 x 75 @ 1:30 (Gold) or 2:00 (Silver) as follows-
25 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
3 x 100 swim easy free br 3/NO FREE by 50's @ 1:50 (Gold) or 2:30 (Silver)
8 x 50 swim swim as follows-
Gold- @ :55
Silver- @ 1:30
odds- swim free br 3
evens- swim free br 3/NO FREE by 25's
Finish up with...
6 x 25 @ 1:00, 1/2 swim FAST 1/2 drill
 1:00 rest, check HR

FROM MID-POOL-
work on turns for ten minutes (everybody should go at least 8 turns)
50 easy drill before you get out.

Be sure to thank Hannah, Maureen & Kandy for running workout tonight. Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Good luck to those of you doing the play this weekend. REMEMBER- warmup times for the meet have been emailed to your parents; NO WORKOUT FOR ANYBODY ON SUNDAY; regular workout time on Monday for time trials, (Gold kids can come at 4:30 p.m. if they'd like), then off for the rest of next week. Get excited for the meet and have a great day!