Sunday, December 23, 2012
Festivus for the rest of us!

SMAC- Gold

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


4 x 200 as follows:
odds- 50 kick neg split (good udk), 50 fist free drill br 3 @ 3:30
evens- 50 swim free br 3, 50 drill MRS (NO FREE) @ 3:15

6* x:
1 x 75 drill/swim/drill by 25's in MRS (NO FREE) @ 1:20
1 x 100 swim/kick by 50's (same stroke as 75 above) @ 1:45
*In odd sets, go 1 x 100 IM @ 1:45, 75 swim/25 kick FAST free on back
*In even sets, go 1 x 150 @ 2:20 swim free br 3/5 by 75's, with big, FAT honking negative split
No rest between sets, check HR after last round

12  x 100 kick @ 2:15
odds- breast kick with boards, negative split
evens- choice kick on back, FAST for time, keep track of times on even 100's
Check HR after #12, then 200 easy drill/swim by 25's



Do some HW today, try to help around the house, and be sure to enjoy the holiday with your families - not everybody is lucky enough to have all the good things you have. NO FREAK ACCIDENTS on your two days off! Back at it on Wednesday, email me if you have any questions. Have a great day, and Happy Festivus!