Thursday, March 7, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest

Everybody does the following set-
2 sets of:
4 x 75 @ 1:25- 25 ra2 la2 free, 50 drill in M-R-S, NO FREE
1 x 200 @ 3:30- 50 swim, 50 kick (2x), desc the 100's 1-2 to what you can; should be the same stroke as what you drilled on the 75's above (NO FREE)
No rest between sets, check HR after 2nd set.

Just the MD States swimmers do the following set (everybody else skip down to the next set)-
MD States (Abby, Bekah, Kelly, Connor, Isaiah, Logan, Nolan)-
12 x 50 @ 1:00 as follows (not a hard stroke, just work on the 5 udk off the turn on the 25 kick)
2- swim free/NO FREE by 25's
1- swim/kick by 25's choice- work the 5 FAST udk, then the kick is easy
After #12, check HR, then...
10 turns from mid-pool, then a 50 easy & you're done! On deck tomorrow by 7:15 a.m., get excited!

Non-States swimmers do the following two sets 16 x 100's & 3 x 300 kick)- do a great job!
Jr. Champs (and those not going to Jr. Champs)
16 x 100 in 4 sets of 4 as follows:
1&2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:30
3&4- swim IM, except 4th 25 is kick FAST free on back @ 1:45, desc this 100 1-2 to what you can
1:00 rest after #16, check HR

3 x 300 kick on back as follows, :30 rest after each 300
#1- 1st 25 is kick FAST, then 75 kick moderate- 3 times through
#2- 50 kick FAST, 50 kick moderate- 3 times though
#3- 75 kick FAST, get out & dive in for a a 25 LUNGBUSTER (dolphin kick)- 3 times though
1:00 rest, check HR

100 easy drill your choice before you get out = 4400 scy. Do an excellent job with your HW tonight, get excited for the meet next weekend. Be sure to have one of your parents on deck tomorrow afternoon while you're hear swimming. Have a great day!