Sunday, December 19, 2010

SMAC- Warmup for the Westminster meet

600/400 swim easy freestyle
400 reverse IM- each 100 is easy choice kick/drill/swim/skulling by 25's
1:00 rest
8 x 50 @ :10 rest as follows:
25 swim build to FAST turn, 25 drill - all the same stroke (odds free, evens MRS)
If there is time before you do some 25's...
2 x 200 @ :20 rest 50 swim/kick free, 50 drill/swim choice NO FREE
Do a great job again today and I'll see you up there, hopefully before the meet starts!