Tuesday, November 6, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
6 x 75 @ 1:40- 25 ra2 la2 free, then 50 drill/kick NO FREE
12 x 50 as follows:
1-3 swim/kick free by 25's @ 1:00
4-6 swim free desc 1-3 to what you can, @ 1:00
7-9 swim/kick free by 25's @ :55
10-12 swim free desc 1-3 to what you can @ 1:10
1:00 rest, check HR

In heats:
1650 time trials

Warmdown at least a 600 before you go. Do an excellent job with your HW tonight, enjoy the afternoon off & get excited for the rest of the week. Have a great day!