Monday Morning, October 25, 2010

SMAC

600/400- the IM is 25 skulling, 25 kick, 50 drill
1:00 rest
4 x 125 @ :15 rest-
50 fist free br 3, 75 drill/kick/drill in m-r-s by 25's
4 x 75 swim free/m-r-s/free by 25's
8 x 25 @ :40-
odds are jungle sprints
evens are kick build to FAST
1:00 rest, check HR
Jenna- pace set
Gold- speedset from a dive
Do an excellent job in school today, especially at LUNCH. Have a great day!