Monday, March 11, 2013

SMAC- Gold
Congrats to all SMAC student-athletes and their families: 12th place finish at MD SCY State Champs (out of 39 teams)! Great job!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's, odds free, evens NO FREE
3 x 100 kick on back @ 1:50, 25 moderate, 25 FAST, good udk throughout
1:00 rest, check HR

4 x 75 @ 1:15 swim/kick/swim by 25's, all the same stroke
1 x 100 @ 1:30 swim free/NO FREE by 50's, neg split each 50
     3 x 75 as above, but now @ 1:10
     2 x 100 as above, @ 1:30
2 x 75 @ 1:10, as above
3 x 100 @ 1:30, as above
     1 x 75 @ 1:10- as above
     4 x 100 @ 1:30- as above
1:00 rest, check HR

4* sets of:
1 x 150 kick neg split @ 2:45
1 x 100 kick BIGGER neg split @ 1:45
1 x 50 kick all out FAST for time @ 1:00
No rest between sets, check HR after each round.
*in odd sets, the 100 is with a board
*in even sets, the 150 & 50 are with a board

150 easy drill = 4400 scy.

Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!