Friday, December 28, 2012

SMAC- Gold

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

6 x 75 @ 1:25- 25 kick with boards build to FAST, 25 6k1s back drill, 25 2k1p breast drill
8 x 50 @ :50- 25 swim free, 25 swim back (odds) or breast (evens)
8 x 50 swim/kick by 25's @ :55, odds-back, evens-breast
1:00 rest, check HR

6 sets of:
1 x 50 drill/kick in MRS (NO FREE) @ 1:00
1 x 200 @ 3:20- 100 swim free br 3/5 by 50's (neg split), 50 kick choice on back FAST, 50 swim neg split in MRS (NO FREE)
1 x 50 drill/swim by 25's in MRS (NO FREE) @ 1:00
2 x 75 swim in MRS (NO FREE) @ 1:40, desc 1-2 to all out juicy FAST!
No rest between sets, check HR after 2nd 75 in each set.


Finish up with...
Fly drilling with fins.


Do some HW today, help around the house and enjoy the snow tomorrow (check email/text for cancelled workout tomorrow pm). Have a great day!