Monday, November 5, 2012

SMAC- Gold

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

3 sets of:
6 x 25 kick FAST on back
odds @ :45
evens @ :35
1 x 100 kick FAST with boards @ 2:30
6 x 25 kick FAST with boards- as above
1 x 75 kick FAST on back @ 2:00
6 x 25 kick FAST on back- as above
MYSTERY SET
1:00 rest after each set, check HR

At 7:00 p.m., get fins...

BUTTERFLY DRILLING - with Silver

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the mile tomorrow. Have a great day!