Friday, December 24, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
14 x 50 @ 1:00 as follows:
odds- catchup free drill
evens- choice drill in 4th best stroke, NO FREE
12 x 150 as follows:
1- swim free br 3 @ 2:15
2- swim 50 free br 3, 25 back @ 2:15
3- swim 50 in 4th best stroke NO FREE, 25 kick choice on back @ 2:45
1:00 rest after #12, check HR
4 sets of:
1 x 200 kick neg split on back @ 3:45
3 x 50 kick @ 1:10 desc 1-3 to all out juicy FAST
No rest between sets, check HR after each set
Finish up with...
BUCKET OF BALLS!
Enjoy the holiday with your families. Remember, workout for Sunday is from 3-5 p.m., then we're setting up the pool for long course (LCM) at 5 p.m. Have a great day!