Friday, March 15, 2013

SMAC- Senior II
Anytime after 4 p.m., swim in the middle pool

400 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

8 x 50 @ 1:00 as follows:
2- free, 2- NO FREE;
In each set of 2, #1 is drill/kick by 25's, #2 is drill/swim by 25's
4 x 150 @ :15 rest as follows-
50 swim free br 3, 25 kick choice; 75 drill/swim/drill by 25's NO FREE
4 x 75 swim free br 3 @ 1:15
8 x 50 swim @ :55, odds are free, evens are free/NO FREE by 25's
1:00 rest, check HR

12 x 25 @ :45 in 4 sets of 3 as follows:
1- kick choice on back with FAST breakout, then easy kick to the end
2- choice drill
3- swim dps, same stroke as 2nd 25
Check HR after #12, then an easy 50 before you get out.

Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Your parents have the warmup times for this weekend- get excited to race! I'm looking forward to seeing everybody on deck tomorrow, have a great day!