Monday Morning, September 27, 2010

SMAC

600/400- IM is drill/drill/drill/kick by 25's
1:00 rest
6 sets of:
1 x 75 drill/kick/drill by 25's @ 1:20 - build kick to strong
1 x 50 swim @ :55- build/dist per stroke by 25's
1 x 50 kick neg split @ :55
No rest between sets, check HR after 6th set
GOLD: Speedset, 16 x 50 @ 2:00 FAD
PLATINUM: pace set (3 rounds), starting with 4 x 100 pace @ 1:40, then a 400 pull
600 easy before you get out, 300 pull br 3/5/7 by 50's, then 200 kick, then 100 drill
Do an excellent job in school today, get excited for workout tonight. Have a great day!