Thursday, September 13, 2012

SMAC- Gold

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

5 x 150 as follows:
odds- swim free @ 3:00- br 3/5/3 by 50's, desc 1-3 to what you can
evens- drill/kick by 25's NO FREE @ 3:30
1:00 rest, check HR, then get fins

With fins:
BUTTERFLY DRILLING

Finish up with...
3 sets of-
2 x 100 kick negative split on back @ 2:30, desc 1-2
4 x 25 kick FAST with boards- 1st set @ :55; 2nd set @ :45; 3rd set @ :35!!
No rest between sets, check HR after 3rd set, then again OML. 100 easy drill before you get out.


Do an excellent job with your HW tonight, eat well & drink lots of water. Some speedwork tomorrow, and of course more kicking. Have a great day!