Friday Morning, February 24, 2012

SMAC- Gold

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

4 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim/kick- build, by 25's @ :55
No rest between sets, check HR after 4th set

With fins-
18 x 75 swim @ 1:40 desc 1-3's to something all out smoking FAST - two sets of 3 are kick

200 easy drill/swim by 50's before you get out.

Do an excellent job in school today. Remember, NO WORKOUT THIS AFTERNOON. Next workout is Sunday Afternoon at 4 p.m. Have a great day!