Monday Morning, October 18, 2010

SMAC

600/400- the IM is drill/kick by 50's
1:00 rest
4 x 200 @ :20 rest, 100 kick on back easy/FAST 100 drill/swim by 25's NO FREE
With fins:
8 x 25 @ :40 choice kick on back with EXPLOSIVE underwater dolphin kick to the breakout
4 x 50 @ 1:00 choice breast drill/fly kick on side
6 x 25 @ :40 - different breast drill
1:00 rest, take fins off
3 sets of:
2 x 50 swim back/breast @ :55 (@ :50 in 2nd set, then @ :45 in 3rd set)
2 x 25 kick FAST breast kick on back
No rest between sets, check HR after 3rd set
Finish up with...
1 x 300 - choice kick, choice breast drill by 50's
3200 scy
Do an excellent job in school today, see you this afternoon. Have a great day!