Friday, July 27, 2012

SMAC- Gold

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
6 x 75 @ 1:40-25 ra2 la2 free drill, 50 swim/drill by 25's NO FREE
4 sets of:
4 x 25 kick FAST @ :45
2 x 50 swim/kick by 25's desc 1-2 @ 1:00
Odd sets- kick is on back, 50's are free
Even sets- kick is with boards, 50's NO FREE
After 4th set...
1 x 200 kick FAST for time

Enjoy your time off this weekend, drink plenty of water & be sure to wear your sunscreen if you have to be outside. Sunday at 4:30 p.m. Have a great day!