Monday Morning, October 11, 2010

SMAC

600/400- the 400 reverse IM is kick/ddrill by 25's
1:00 rest
4 x 75 @ 1:20 drill/kick fly on side/drill by 25's- drill is ra2 la2 free
1 x 100 IM swim @ 1:40, get time
6 x 50 @ 1:00- drill/swim by 25's, main race stroke
1 x 100 IM swim @ 1:40, get time, faster than #1
3 x 100 @ 1:40- 50 swim free br 3, 50 swim/kick by 25's
1 x 100 IM swim @ 1:40, get time- faster than #2, then get HR
1:00 rest
Platinum: pace set
Gold: speedset
200 easy drill before you go. Enjoy your day off tomorrow, be ready for afternoon workout. Have a great day!