Friday Morning, September 22, 2012

SMAC- Gold
Thanks for being here this morning!


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


3 x 50 drill/kick by 25's @ 1:10 (choice kick, drill is ra2 la2 free)
2 x 75 swim free br 3 @ 1:20
3 x 50 drill/kick by 25's your choice NO FREE @ 1:10
2 x 75 swim free br 3 @ 1:15
3 x 50 drill/kick by 25's your choice different stroke than last 3 x 50's, but NO FREE @ 1:10
4 x 75 swim free br 3 @ 1:10
1:00 rest, check HR


With fins, 2 sets of:

4 x 25 drill @ :45
3 x 50 swim/kick by 25's desc 1-3 to all out FAST @ 1:10 (same stroke as previous 25's drill)
3 x 150 swim free br 3 desc 1-3 to all out FAST @ 3:00
4 x 25 drill @ :45
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:10 (same stroke as previous 25's drill)


Enjoy your afternoon off, ask if you do can anything to help your parents around the house. Do an excellent hob with your HW this weekend, don't wait until Sunday to do it all. See you on Tuesday Night, have a great day!