Tuesday, December 28, 2010

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
4 sets of:
2 x 25 kick FAST with boards @ 1:15
2 x 25 breast pull w/free kick @ 1:15
1 x 50 kick FAST free on back- good dolphin kick off the wall!
:20 rest
1 x 100 swim negative split freestyle br 3
1:00 rest between sets, check HR after 4th set
Finish up with...
Bucket of Balls!
Remember, workout tomorrow is from 8-9:30 a.m. Have a great day!