Thursday, September 6, 2012

SMAC- Gold

200 swim freestyle
100 reverse IM- each 25 is drill
1:00 rest

6 x 25 @ :50- 2 kick 1/2 FAST 1/2 moderate on back, 1 breast pull with free kick
2 x 75 kick descend 1-2 to FAST @ 1:40 with boards free
6 x 25 @ :50- as above
2 x 100 kick @ 2:30 descend 1-2 to FAST with boards choice
6 x 25 @ :50 as above
2 x 75 kick desc 1-2 to FAST @ 1:40 breaststroke with boards
1:00 rest, check HR

With fins, breaststroke drilling

Finish up with...
12 x 50 swim
2- swim breast/back by 25's @ 1:10
2- swim free br 3/5 by 25's  with STRONG negative split @ 1:00
1:00 rest after #12, check HR
100 easy drill before you get out.

Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!