Friday, February 10, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's

3 sets of:
2 x 100 @ 1:45- 50 choice free drill, 50 drill/kick by 25's NO FREE
1 x 150 IM (NO FREE) @ 2:45, each 50 is drill/swim by 25's
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set

2 sets of:
4 x 75 swim @ 1:15- 50 free br 3, 25 NO FREE
6 x 25 @ :40-
odds are 1/2 swim FAST 1/2 drill
evens are swim build to FAST
No rest between sets, check HR after 2nd set.

From mid-pool until 6 p.m., finish up with...
Turns- go 2 free, 2 NO FREE

Do an excellent job with your HW tonight. Remember- NO WORKOUT ON SUNDAY OR MONDAY. Have a great day!