Monday, November 22, 2010

SMAC- Silver & Gold who weren't in the meet this weekend

The usual warmup, then some kicking:
4 sets of:
1 x 100 IM swim @ 1:45 (2:15)
2 x 50 @ 1:00 (1:30) kick free on back, desc 1-2
4 x 25 kick FAST @ :45 (1:00) - IM order by set
No rest between sets, check HR after 4th set.
Work on starts (Gold) or flip turns (Silver)
Gold - finished @ 6 p.m., Silver @ 6:30. Make sure you have the schedule for this week.
Do an excellent job with your HW tonight, have a great day!