Friday Morning, January 13, 2012

SMAC- Platinum & Gold

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

2 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick
2 x 75 drill/drill/kick by 25's NO FREE @ 1:25
1 x 250 @ 4:40-
50 swim free br 3/5 by 25's
75 drill/swim(build)/kick (FAST u-d-k) by 25's
2x through
No rest between sets, check HR after 2nd set
1:00 rest

6 x 50 swim @ 1:00 in M-R-S (NO FREE), desc 1-3/4-6 to FAST, get times for #3&6
1:00 rest

MYSTERY SET


Finish up with...
I'm thinking of a number...


200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Monday to get started. REMEMBER- NO WORKOUT ON SUNDAY; Monday Morning workout is at 8 a.m. Have a great day!