Monday Morning, October 10, 2011

SMAC- Platinum & Gold

Dryland circuit: 3 minutes of each @ :45/:15, then...

600/400
6 sets of:
4 x 25 kick @ :40- odds are 1/2 FAST 1/2 easy; evens are build to FAST
1 x 100 swim choice neg split @ 1:45 (swim IM in even sets)
1 x 100 kick FAST for time @ 1:45
No rest between sets, check HR after each set
200 easy drill before you get out.
Enjoy your day off today, don't waste it!