Sunday, September 30, 2012

SMAC- Gold

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

18 x 75 as follows:
1-3, kick on back (2nd round with boards)- I'll give everybody their intervals
4-6, 50 swim IM order by 25's, 25 kick on back choice
3 times through, check HR after #18 immediately & OML

9 x 100 swim free br 3 desc 1-3's @ 1:45 (4-6 swim/kick desc, NO FREE, @ 2:00)- be sure to get fastest times from each set of 3 x 100's
1:00 rest, check HR

MYSTERY SET

Easy 200 drill/kick by 25's before you get out. Do an excellent job with your HW tonight - make sure you're ready for the week ahead at school. Have a great day!