Saturday, December 31, 2011
Welcome Benjamin!

SMAC- Platinum & Gold
Last workout until next year, let's make it count!

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

4 x 100 @ 1:50
odds- 50 drill choice free, 50 kick
evens- 50 swim free br 3, 50 drill NO FREE
8 x 50 swim free br 3/NO FREE by 25's
1-4 @ :50
5-8 @ :45
8 x 125 @ 1:45 swim free br 3, except as follows:
#3&6 @ 1:35
#7-8 desc 1-2 to what you can @ 1:50
16 x 50 kick as follows:
1&2 are BIG negative split on back, @ :55
3&4 are choice @ :45
12 x 75 swim @ 1:40 desc 1-3's to something FAST, last 3 x 75's are kick
1:00 rest, check HR

BUCKET OF BALLS!!

300 easy drill/kick by 50's before you get out. Remember, regular schedule resumes on Monday (drylands at 5:30 a.m.). Enjoy the holiday, but make sure your HW is done & ready to get back to school. Have a great day!