Friday Morning, September 28, 2012

SMAC- Gold
Fair Day!

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

6 sets of:
6 x 25 @ :50-
odds- kick 1/2 FAST 1/2 drill
evens- choice drill NO FREE
1 x 150 kick on back with STRONG negative split @ 3:30
1 x 150 swim STRONG negative split @ 3:00 (odd sets free, even sets IM- 2 x 75 IM)
No rest between sets, check HR after 3rd & 6th sets.

Finish up with...
1 x 400 kick on back, neg split each 100; 3rd 25 is always breast kick
100 easy before you get out.

Enjoy your weekend, be sure to wear sunscreen if you're out at the Fair. Sunday at 4 p.m., then drylands at 6 p.m. Have a great day!